How do you get in-addicted to your cell phone?

[tag]

I'm serious.

When I have the self control to not touch it for most of the day....I feel SO much better and a million things in my life improve, most importantly my happiness. But then why do I eventually pick it up?!

I have no other vices. Not food, booze, spending etc. But this cell phone - ugh.

I am a stay at home mom to 4 little kids, we get out and about for sure...but it's still isolating more often than I prefer. I think my phone is my link to the world.

Second point - like many, I get soooo much done on my phone and often learn a ton of cool stuff regarding things that I'm passionate about and interested in i.e. Budgeting, FIRE, homeschooling, parenting etc.

Any advice???

[GuitarStv]

You probably don't need a cell phone.  Anything that you want to do on a cellphone you can do in other ways.  If you can't control yourself around cake, don't buy a dozen at the supermarket and leave them on the counter at home.

[okits]

Buy a flip phone to make phone calls or send basic texts.

Use your smartphone/tablet/computer during your designated "free time" (e.g. an hour a day, after the kids go to bed).

Try to find other ways to connect to other SAHP who might be feeling isolated.

[PoutineLover]

I'm struggling with the same thing. I sometimes wish there was a "basic mode" on my phone that only allowed messaging and calling, none of the apps. The phone has a lot of useful functions, but if I don't pay attention I end up wasting hours scrolling mindlessly.

[Louisville]

Get a plan with VERY limited data. Use the phone for texts/calls. Only use the phone for data consumption stuff in an emergency, like being lost and needing Google maps.
Do the internet stuff on a device too big to carry around, like a tablet or desktop/laptop.
You've already admitted there's a problem, so that's the first step. Good. Think about the example you're setting for your kids.
Also, sounds like you need to carve out a bit more grown up time.

[wenchsenior]

Stop owning one?

[ender]

Sleep with your phone in a different room (we actually have a no-screen policy in our bedroom - no TV, computer, or phones).

"but ender, how will I set an alarm!?"

$10 buys you an alarm clock.


Put it on the counter when you are home. Can't check it if it's not in your pocket.

"but ender, what if there is a photo-op I just have to share on Facebook!"

...

[neo von retorch]

What makes your phone addicting?
 - random rewards / dopamine hits
 - instant gratification

Random Rewards: reduce and disable notifications. Turn off sounds for all but the most important / urgent items (phone calls, maybe text messages depending on your communication preferences.) Disable notifications for most apps (at least sound, but preferably also the "toast" style pop-up notifications.) Figure out an appropriate setting for email.

Dopamine Hits: remove apps for social media where you get "rewarded" for participating. Facebook, Instagram, etc. especially will give you notifications or let you log in and see that you got likes, comments, etc. Uninstall these apps (especially if you can't resist using them when they are installed.) Switch to only checking those networks during specified "zoning out/relaxing" times.

Instant Gratification: apps make everything fast and accessible. Get rid of apps! You can check things on your computer if you really need to. But your phone is with you 24/7 - reverse the trend of making it your "go to" for all things under the sun. You shouldn't be accessing "all the things" all day, every day.

The way we use phones for "socializing" is misleading. You subconsciously think you're "connecting" with people because of text on a screen. But meanwhile you're disconnecting from your everyday activities and the people around you.

[A Definite Beta Guy]

Uninstall any app that's addictive, I'd say. Been thinking about doing this with Twitter.

[mm1970]

There were times when I just didn't log in.

I would check my phone for about 10 minutes in the morning, then put it away.

I would check my phone for about 10 minutes in the evening, then read and go to bed.

I had to set rules.  Yes, I missed out on some news and things.  But that's okay.

[honeybbq]

You can install an app that monitors your use time. Give yourself a budget (an hour a day? twenty minutes a day? Whatever) and then stick to it.

[FINate]

Uninstalling apps works! I keep in touch with a few people via Facebook so didn't want to disable my account entirely. Removing the app from my phone was the perfect compromise for me.

[GrumpyPenguin]

You probably don't need a cell phone.  Anything that you want to do on a cellphone you can do in other ways.  If you can't control yourself around cake, don't buy a dozen at the supermarket and leave them on the counter at home.

Damn it. That's why I have a problem with cake.

[Paul der Krake]

Cell phone apps are designed to be as addictive as possible. Every company worth their salt has fine-tuned algorithms that tweak the timing, wording, and appearance of every interaction. This is all to maximize engagement, the currency of choice for many businesses.

The only winning move is not to play.

[lbmustache]

What makes your phone addicting?
 - random rewards / dopamine hits
 - instant gratification

Random Rewards: reduce and disable notifications. Turn off sounds for all but the most important / urgent items (phone calls, maybe text messages depending on your communication preferences.) Disable notifications for most apps (at least sound, but preferably also the "toast" style pop-up notifications.) Figure out an appropriate setting for email.

Dopamine Hits: remove apps for social media where you get "rewarded" for participating. Facebook, Instagram, etc. especially will give you notifications or let you log in and see that you got likes, comments, etc. Uninstall these apps (especially if you can't resist using them when they are installed.) Switch to only checking those networks during specified "zoning out/relaxing" times.

Instant Gratification: apps make everything fast and accessible. Get rid of apps! You can check things on your computer if you really need to. But your phone is with you 24/7 - reverse the trend of making it your "go to" for all things under the sun. You shouldn't be accessing "all the things" all day, every day.

The way we use phones for "socializing" is misleading. You subconsciously think you're "connecting" with people because of text on a screen. But meanwhile you're disconnecting from your everyday activities and the people around you.

Agree with all of this!

[FINate]

Cell phone apps are designed to be as addictive as possible. Every company worth their salt has fine-tuned algorithms that tweak the timing, wording, and appearance of every interaction. This is all to maximize engagement, the currency of choice for many businesses.

Yes. Which is why they can't leave perfectly good apps that just work alone. Mapping apps are a good example of this - these have done exactly what people want/need for at least 5 years now, but they keep trying to integrate "social" and other unnecessary features.

[Mr. Green]

Remove all the apps. I used to pick up my phone all the time as well. I hated that my default action when I got bored was to pick up my phone. My removing the things that made me want to turn to it in my moments of boredom, my desire to pick up my phone went away pretty quickly. If you don't sit in front of a computer routinely and remove Facebook from your phone you'd be surprised how quickly you can forget Facebook even exists.

[omachi]

What makes your phone addicting?
 - random rewards / dopamine hits
 - instant gratification

Random Rewards: reduce and disable notifications. Turn off sounds for all but the most important / urgent items (phone calls, maybe text messages depending on your communication preferences.) Disable notifications for most apps (at least sound, but preferably also the "toast" style pop-up notifications.) Figure out an appropriate setting for email.

Dopamine Hits: remove apps for social media where you get "rewarded" for participating. Facebook, Instagram, etc. especially will give you notifications or let you log in and see that you got likes, comments, etc. Uninstall these apps (especially if you can't resist using them when they are installed.) Switch to only checking those networks during specified "zoning out/relaxing" times.

Instant Gratification: apps make everything fast and accessible. Get rid of apps! You can check things on your computer if you really need to. But your phone is with you 24/7 - reverse the trend of making it your "go to" for all things under the sun. You shouldn't be accessing "all the things" all day, every day.

The way we use phones for "socializing" is misleading. You subconsciously think you're "connecting" with people because of text on a screen. But meanwhile you're disconnecting from your everyday activities and the people around you.

Agree with all of this!

Same. Every time you check your phone you're reinforcing the habit. If you want to break the addiction, make it unappealing. Really enjoy the confused feeling of "why did I pick this thing up?" the first few times you do and remember there's nothing you want to do with it.