Do This to Stop Phone Addiction
Do you struggle with phone use? Maybe you’d like to cut back a little and enjoy your life more. In this episode, we cover lots of tips and advice for reducing phone use. Some practical ideas, and some mindset changes. I also explore the idea of using your phone to learn English and whether this is a good idea.
You’ll also be learning new phrases, expressions, and words related to this topic, so you’ll be ready to discuss this yourself in English.
Episode Summary
Here’s a summary of the Reddit stories we looked at in this episode.
🎯 Start with Your Why
Before changing anything, get clear on your reason. Without a real motivation, new habits rarely stick.
🛏️ Keep Your Phone Out of the Bedroom
If your phone is the last thing you see at night and the first thing you reach for in the morning, moving it out of the bedroom is one of the simplest changes you can make.
📵 Make Your Phone Boring
Black and white screen, one page of apps, no colours. Ask yourself: why does it need to look pretty? The less stimulating it is, the less you'll reach for it.
🗑️ Post and Delete
On apps like Instagram, post what you want to share and then delete the app. It removes the temptation to scroll without stopping you from participating.
🚧 Add Friction
Delete distracting apps, don't save passwords, and ask yourself what you can do on a desktop instead. The harder something is to access, the less often you will.
📊 Track and Gamify
Check your screen time and try to beat it each week. Seeing the numbers go down is surprisingly satisfying.
🔕 Turn Off All Notifications
All of them. Trust me on this one.
📏 Set Your Own Rules
Phone on the shelf, not in your pocket. Never use it while walking. Put it away during conversations. Small rules like these add up quickly.
🗓️ Try a Phone-Free Day
Once a week, put it away entirely. You might miss out on a few things, but you'll gain a lot more back.
🔒 Block Apps When You Need to Focus
Apps like Jomo let you block distractions during specific times, like when you're studying or working. Sometimes you need to remove the choice altogether.
⭐️ Transcript & Bonus Lesson
How much time do you spend on your phone?
Do you have any plan to reduce it?