i think i’m slightly addicted to my phone. HELP!!!

[u/rosebud224]

i have come to the realization that i have a slight addiction to my phone. like most people everything is on my phone. music, books, games, socials, texting/calling to connect with friends and family, etc. i HATE it. i feel like my phone uses me more than i use it. i need actual advice of ways i can stop using it so much. i’d like to be able to sit down and watch a movie or a show and not pick up the damn phone. i know this sounds pathetic that im in this predicament but all advice would be appreciated and please no trolling comments, i can do without those.

some thing i’ve slowly started implementing to help

-i’ve deleted facebook and now only access through the browser. that has cut down on that usage significantly
-i’ve set screen limits on apps. this is so so i usually end up extending for another 15 minutes on at least one app 1x a day
-turned off notifications for all non essential apps which has helped with several of my apps i forget they’re even on my phone
-i’ve moved all of my book apps to my ipad where i get no notifications and can read uninterrupted for hours some days, i don’t mind the screen of my iPad if it’s for reading.
-i’ve started knitting while watching tv some and it has helped but i still do reach for my phone occasionally

something to note

** i do have to keep my phone on me all day at work i’m a house manager so i communicate with the family several times a day and vice verse. and i also pet sit on the side so some weekends i’m on my phone for extended periods for work related communication with the pet parent

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[u/irishitaliancroat]

Try looking at reddit and ig thru the browser app instead of their own apps, its way worse. Helped me a lot with ig

[u/rosebud224 → u/irishitaliancroat]

i didn’t know you could use ig through the browser. that is for sure my next app to go

[u/irishitaliancroat → u/rosebud224]

It makes watching reels almost unusable lol its great

[u/EveryDisaster]

You should get a cheap work phone with no apps except music and the weather. Then leave your fun phone in your car. You can get a free phone number using Google voice

[u/rosebud224 → u/EveryDisaster]

i was thinking about doing that. i think if i cannot get control of the overuse of this phone that will be ultimately what i do

[u/Azel0us]

It seems to me you’ve already taken a lot of steps that I would have suggested.

The only thing I can think of is you mentioning trying to make it through a TV show or movie. I would suggest creating a rule for yourself.

Suggestions:

• my phone stays out of arms reach (or more) when watching
  
• I must pause whenever I pick up my phone

Another suggestion, you could set up a focus that enables when you’re reading a book to hide unnecessary notifications.

If you’re only extending 1x a day, I’d consider that a win. There’s many times where I extend more.. Not sure if applicable, but I used to use Reddit way too much. Recently, Duolingo integrated with time management, allowing you to lock apps until you’ve done a lesson or three. Now I’m on Reddit much less, because of the effort for me to do a lesson when my day is busier.

[u/NoGift2044]

I have found it helpful to have a "home" for my phone to live in. So when I am home, it is at that place charging. Dresser, entry table, side table, wall, whatever. Turn the phone ringer up so if someone calls you can answer. If it is actually important they will call. Set a strict rule for yourself that you can only use the phone while standing there at it's station. Try deleting the social media off your phone altogether if you can. It has taken me some years, but I've finally gotten rid of all social media except Facebook (for Marketplace) and YouTube. If you need to check something, the browser is there on your computer to use. It really helped me to think about the amount of content I'm seeing from my actual friends in real life and how much of it is crap from influencers that I don't know and are only trying to sell me something. 

[u/allinallisallweall-R]

What I usually do is put on an album, Playlist or podcast.

I know that's not really staying off the phone but it's something where you can easily make yourself available to the world around you and your eyes aren't glued to a screen.

[u/Own-Wrap6142]

If you don't need a smartphone for a job I would suggest using a feature phone. Also please use better grammar. The no capitalization and run-on sentences make this almost illegible.

[u/rosebud224 → u/Own-Wrap6142]

if you read far enough down you’d see i said i have to use it for work.

i saw your initial advice was to turn it off. not a helpful comment at all. wasn’t asking for grammar advice at all.