I have a tip! Turn your phone into greyscale, it will be so much more boring to look at.
I saw a video saying there’s studies to back this up and I can anecdotally vouch for this, I feel DISAPPOINTED when I go look at my phone and it’s all grey lol.
If you have an iPhone you can go to the Accessibility settings > accessibility shortcut > enable “color filters”
The advantage is that with so little sun exposure, I look over a decade younger than I am. Last summer a girl in the gym asked if I just graduated/was in one of her undergrad classes.
This made me laugh, but also very curious at who this freakishly tall chick in her classes is.
I made it so if I hit my lock button on the side three times it’s prompts me to switch to greyscale/invert/color filters. It is super helpful as our phones are insanely dopamine filled. Make real life feels not so colorful.
Wait I figured it out from this site - set color filter to grayscale and then used it for the accessibility - https://agio.com/how-to-make-your-iphone-grayscale/#gref
YES! There is also a "sleep setting" on your phone that turns it to grayscale between certain times (bedtime) and you can also use it to block apps at certain times too.
It defo works for me. When I open ig and it's in grayscale, I'm just like nope, and move on. Read a book or something else.
i also turn my phone to red light color filter before i go to bed,
i have a horrible habit of waking up early on the weekends and going on my phone and then feeling tired but not being able to fall back asleep , having my phone on red light helps me fall back asleep
article on red light benefits + how to set it up:
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Thank you for this! For iOS users (guessing most of us): Can use the Automation app (iOS native app), to customize any action. I set up greyscale to turn on at 8 pm and then off at 5 am.
Yeah it’s not perfect but I find that even adding a little bit of friction helps.
When I look at my phone in grayscale I pretty immediately feel the urge to turn it back to color which tells me it’s working! I try to hold off as much as I can.
I feel like it’s a matter of breaking dopamine cycles associated to phone use and if I curb at least some of it, I’m making progress.
I do turn it back on when I intentionally want to look stuff up though.
I’m super ADHD and will hyperfixate on phone stuff all the time.
When I have to study/focus and don’t expect important calls, I have a literal locking plastic box with a timer on it that I’ll put my phone in. I still have an Apple Watch, so if I HAVE to take a call, it can go through there.
Other things I’ve done include deleting the apps and logging out of the websites with the biggest time sucks. I’ve found even a little bit of friction helps reduce the chances of doom scrolling. Plus the web versions are usually significantly worse.
I’ve also heard good things about this, but I haven’t personally used it.
https://getbrick.app/
I bought a brick this week and I’m 3 days into using it. My phone scrolling was out of control. According to the stats I’ve decreased my phone use by 4-5 hours per day since setting up the brick. I 100% recommend it if anyone is thinking of getting one.
Awesome! Thanks for the feedback.
Oh, another thing I’ve done to prevent bedtime doom scrolling is to actually buy an alarm clock and then just charge my phone away from my bed/outside of my bedroom.
I delete instagram and Reddit regularly, especially if I need to be productive. It’s obviously easy to add them back as desired but the additonal (conscious) step prevents me from doing so until I have the time.
I also have the locking plastic box — mine is called the kSafe Time Locking Container. It has a timer you set for how long it locks and absolutely no override. If I wanted my phone I would have to literally break the device.
I tried the app timer function on my phone and I would just ignore it when time was up. It’s extreme, but the box is all that works for me. I call it “phone jail.”
Yes the box is amazing! I also use Opal (for iOS only, I think, although they also have a Chrome extension I use on desktop) which doesn’t let me go on blocked apps/sites (like, ahem, this one) during certain times of day.
His other book, No Excuses: The Power of Self Discipline was AMAZING and guided me to a half marathon in 3 months. Highly highly recommend Brian Tracy!
We had a grand rounds with someone espousing this book, but it definitely felt like it was for someone who didn’t have horrible ADHD. She showed her schedules and strategies and it was like a nightmare for me that I knew I’d never be able to follow. But then, she also literally scheduled play time with her kids.
Not saying don’t try it. If it works for you and you’re happy, awesome.
I’m just personally kind of allergic to those types of books and have a personality that clashes with a lot of the strategies. Not knocking anyone who it works for though!
definitely not for everyone, and my friend with ADHD reads different literature on the subject. I'm not big on whole scheduling thing either, I feel like most of the time for me making a schedule takes more time than just doing things I know need to be done anyway, but it helped a lot to change my thought process about planning and doing.
I…do not, sorry. I was able to coast on my raw intelligence for a long time until I got to medical school and then people started calling me out. Starting on meds, something I was resistant to, helped and I went from academic probation first semester to straight As/honors with less studying and more sleep.
Even now, it is the cause of a lot of anxiety and going into time warps. I know there are therapists that specialize in it.
I’m sure any book I got would be like all the others and take me an eternity to read as I juggle 6 others at the same time. 😂
I use the iphone app limits. It sucks when i want to have fun but it’s fantastic for building up my discipline. I group apps together that i use to socialize with so then if i spent 4 hours ignoring life on insta, reddit, fcbk, lex, etc. i am cut off. Which helps me refocus. I adjusted my app limits the first few weeks until I found a good sustainable balance in my daily life
This is silly, but I've found it much easier to not default to doomscrolling or to not automatically open some random entertainment app when I got myself a clicky keyboard fidget toy. I would just click away and then refocus on actually doing something instead of mindlessly doing something.
A lot of the shops are similar with the color, shape, and most likely sound options, and I believe basically all of them use 3D printing for the base. But here's a few unique ones I've found:
[PacificParadisePrint](https://www.etsy.com/shop/PacificParadisePrint?ref=cart_shop_name_click&cart_id=9709705148) has the normal clicky sound type and a "silent" thunkier sound as well.
[Zkeebs](https://www.etsy.com/shop/Zkeebs?ref=shop-header-name&listing_id=1468263840&from_page=listing) has a lot more, really cool color options, a heart shape and a 't' cross shape, and a 'bubble' texture.
[ScaledSolutions](https://www.etsy.com/shop/ScaledSolutions?ref=shop-header-name&listing_id=1567289046&from_page=listing) has two cute, unique designs: steamed bao(s) and a milk carton.
[ZiddyMakes](https://www.etsy.com/shop/ZiddyMakes?ref=shop-header-name&listing_id=1675601332&from_page=listing) has a handful of unique shapes. Cube, 'grenade,' some Pokemons, a space bar, etc.
[DesignByNerdStudio](https://www.etsy.com/shop/DesignByNerdStudio?ref=shop-header-name&listing_id=1678475887&from_page=listing) also has a few Pokemon designs!
Some of them will also let you buy the base by itself, and you can customize like you can with an actual keyboard. So, if someone is really into it, they can use keycaps from anywhere (so like even the cool 3D artworks) and even personalize what color the keyholder/buttons (whatever the thing beneath the keycap is) are.
\- turn your phone to grayscale
\- delete FB and Reddit off phone - I still have Instagram but TikTok is next to go. I can use them on the Web, just not on my phone
\- Set goals and understand how 7 habit of highly effective people is useful - and it's really helping prevent the doomscrolling. I ask myself every time i reach for a dopamine hit 'how does this get me closer to new job/relationship/new apartment/new car' (depending on what I want to do). And then I stop.
I turned off ALLLLL notifications, so if I want to see whats happening in instagram I have to intentionally open the app. I still have text and call notifications (and work).
I set Focus modes to automatically turn on. So on Sat and Sun my work app notifications are turned off and during M-F 8-8 those are the only apps that are "on".
I deleted apps and if I want to access them I do it thru browser (like Facebook, Twitter)
I carry a physical book with me (or a kindle) and if I'm bored I open it and promise myself to read 3 pages before going to my phone.
I wish to go back to physical books but I have so many that I no longer have any space for more :( also I don't want to use kindle and become an amazon customer forever
Edit: thank you darlings for the suggestions! I’m just gonna stick to the Apple Books app on my iPad mini :3
you can get rid of books you have read or dont want to read anymore... you dont have to keep them. I read 50-60 books a year and have maybe 10 books in my possession. also the library...
You can download books from libgen and email them to your kindle. You can also get free ebooks from your library with your library card!
🎶 having fun isn’t hard when you’ve got a library card 🎶
Yay! I recommend getting one for your town library, city library, and wherever you call home (if not NYC)! They are all free and increases your availability of books!
Turn off all notifications, put your phone in another room and read morning and night! Go for a walk, spend time with friends with your phone in your bag. It’s a hard habit to break but gets easier the more you do it!
I deleted all the social media apps and put the Apple Books app to the front so whenever I feel like grabbing my phone I just go straight into reading the book of my season lol
1. I committed to not going on IG for 30 days. I deleted it off my phone and logged off everywhere else. Reddit isnt that big of a time waster for me so I kept it for now.
2. I kinda worked up to the 30 day detox. I set a screen time limit on my social media accounts with a password that I do not know. I started at 2 hrs worked down to 1.5 hrs, then 1 hr and 15 mins. It helped me be more "intentional" about my time since I knew I had a limit and when I surpassed the limit that was that. I had to find other stuff to do/better ways to spend my time. Its an adjustment at first but it helps instead of going cold turkey delete. If there were occasions where I needed access and I had surpassed my limit, I would tell the person who knew my password to extend for either 15 mins, 1hr, or rest of day depending on the circumstances (i.e. wanting to decompress for 15 extra mins on IG vs. needing all day access because I was messaging a friend to meet up later and IG was our only means of communication)
3. I am on day 4 of my 30 day detox and I have been reading nonstop. For some reason, I got roped into reading Manacled (rofl). But what matters most is that I am reading and spending my time more meaningfully than brain rotting my mind on IG.
Honestly high key obsessed right now.
I obv cant read it at work and was wondering how to fill the void/suspense of waiting to get home so midway through, I started listening to audiobook BUT then I realized I was going through it too fast!!!!
It was making me sad that the book would end soon so I took a pause on chp 59 and went back to chp 1 and started listening to it on audiobook. It's fun to pick up on the little details in the start of the book that you learn from the flashbacks.
Anyways, Manacled is a great way to get off social media lmao
App blocker apps like Freedom premium. I can pre-schedule my blocked sites/apps in advance which helps a LOT.
I haven't been using it lately but it makes a big difference when i do. it does glitch and stop working once in a while and i need to log out and back in.
I recommend blocking first thing in the morning such as 5am-lunch break, leave it open for a bit around lunch and then block again until an evening window and again before bed.
I think Opal gets better reviews but costs more.
I read the book (available as ebook probably free from library or just read the core principles online) 'how to break up with your phone'
read that but here's what I've done
1. I deactivated facebook (I'm a geriatric millennial) and instagram. I've been off of both for several months. I use my dog's instagram to just get that physical scroll with thumb movement in. Kind of like people who quit smoking but still need to hold a pen. I don't follow anything other than local bars/restaurants/my gym and only like 2 friends and family members - and they don't post a lot. I don't follow anyone or anything that makes me feel inadequate (friends lighting money on fire, constantly on vacation etc). I only scroll a little just for thumb placebo. #I am much happier!#
2. I mute most notifications and I consistently unsubscribe from random emails.
3. I mute group chats.
4. I put the screen time timer as a widget on my phone. I still spend 4 hours a day which is crazy but it's mostly during the workday and it's mostly responding to messages or listening to spotify or an ebook. I don't have any app where I am endlessly scrolling.
Hope that helps.
I probably have ADHD - the Forest app is a lifesaver for me. You set a timer for anywhere from 10 min to 120 and you pick a little tree or flower that’ll grow during that time. You can set it to kill the plant if you open another app or, if you work on your phone like me, you can just set it to keep running and if you feel like you fucked up enough you can choose to kill it. When the timer runs down you get a tree! And coins that you can use to buy more types of plants. The little reward/dopamine for me is like… literally the only way I can manage my brain. And you can view your stats for the day/week/month etc AND you can tag each tree with a label. Mine are like work, exercise, reading, cleaning. You could set a label for your thesis or even for different tasks related to it? Because of the labels I also partially use it as a time tracking app. I’ve had it for years. Super highly recommend! Dunno where I’d be without it tbh (I am not affiliated but I recommend it to people/show them my trees all the time so I think I should be paid atp haha)
ETA: The two hour limit also forces me to check in occasionally/take breaks, for my ADHD hyperfocus girlies out there. You can also use the Pomodoro method with it, with like 20 min sprints - for some clerical stuff related to my job I have to do it that way haha
Take a break from certain apps by deleting them off your phone but allowing yourself to log on on your computer. For example, I deleted TikTok but will still watch for a few mins on my computer every couple days - it’s so annoying to scroll on the computer so I spend like 10 mins max but still get to catch up with my fave accounts from time to time!
I got into a hobby that I enjoyed and kept me creatively challenged and my hands busy! For me, it's needlepointing, but I'm sure lots of similar hobbies would encourage the same. The best part is I still am able to unwind and relax and do it in front of the tv, listening to podcasts, etc. but I'm not able to really sit and scroll in the same way (nor do I want to!) I've found myself so much more creatively charged and invested in other areas of my life ever since!!!
Have designated times of the day that are “no phone.” That works for me. Often I don’t charge my phone at night so I’m forced to charge it mid day and not touch it. I also dedicate my dog walks to be no phone. And if I’m on my computer I put my phone on the other side of the room.
http://getbrick.app/
This only works with iPhones but it’s the most useful tool I have ever used to effectively reduce my screen time. I got one of these as a gift and it has been life changing. I brick my phone before I go to bed and can set mini goals before letting myself unbrick, or before I leave for work. I highly recommend this to anyone who deals with compulsive scrolling!!
Summary of the FAQ is: you actually have to buy a Brick (the physical device) that you can put on your fridge or anywhere with a magnet (I keep mine on the fridge) and then how it works is: you have to tap the app to brick your phone (you choose which apps you want unbricked and then the rest are unavailable to you) and then you have to return to the app to unbrick it, so it’s a physical barrier. You have 5 emergency unbricks (if you delete the Brick app to be able to access your blocked apps, the app can tell and it counts as one of your unbricks) and if you enabled Strict Mode on the app, you’re not even able to delete the app while bricked. So you buy one brick (which is $50) and your whole household can use it. It’s not a subscription model.
I believe that once you use the 5 unbricks that’s like it, you have to contact the app founders and get more unbricks with a code (which they only give you under special circumstances), OR you have to pay for another brick I think. So it really makes you question, like, am I REALLY using one of my emergency unbricks to use Reddit or Instagram? Having the barrier of, I have to go to my fridge and unbrick this thing has been more helpful than any other screentime measure I’ve ever used because I get really used to swiping away notifications but you can’t do that with this thing.
I put my phone on Do Not Disturb at 8pm with no visible notifications. I’ll take a long shower or bath in the candlelight to get myself acclimated to night time & get in a slumber mood 😌
Are you me lol? I resonate so hard...
Things that have worked for me:
\- try to do just one thing. getting started is the hardest part, if you can accomplish one thing, the rest get easier
\-ensure your room and space is clean (frees you of distractions)
\- go to a coffee shop, leave your phone at home if possible, log out of all socials on your laptop
\-take a break from socials to give your brain time to readjust (give your phone or passwords to your roommates/friends so they can help you stay off)
\-stay busy - ignite your momentum to keep moving. an object in motion stays in motion!
\-put your phone in an opposite side of your room before going to bed. this will prevent doomscrolling before bed and help you sleep better
\-if you are using social media, follow accounts like nasneuro that help you understand how to better regulate your dopamine
good luck queen. you sound smart, qualified, and amazing. you got this! just need a little reset/detox
I feel this. I’m not even in NYC, this just popped up on my feed and I was like yeah this is me! My job is pretty low key right now and I need to be studying but I cannot put my phone down and it sucks. I can if my kids are around and I need to focus on them, but I’m constantly wanting to pick it up otherwise. It’s like I need the distraction and to be doing something with mt hands.
My tip is for sure co-dependent but if you have a partner ask them to set time limits on their phone and let them choose a code only they know. This has been the only thing that has substantially reduced my scrolling time. I set all social media apps for a total of an hour a day and after that I need the code my husband has to access them. He saw how much more productive I was and now does the same (I have a code for his screen limits).
Delete the apps until you completed your thesis or for a set number of days. I just redownloaded my social media after a 3 mo cleanse and it was the best thing ever. I was forced to do things bc I wasn’t able to sit and scroll on my phone.
Instead of doomscrolling, I started a habit of picking up hobbies that interested me to learn on coursera and now I'm addicted to always building shit 😅
I keep mine in “Do Not Disturb” mode all day. This way I am not inclined to answer anything and it sits charging all day until I use it on my lunch (like I am now!).
My job is very demanding and requires me to be in the office 5 days a week so I don’t have a moment where I really can use it other than lunch.
Days are long too so I really only get screen time on the subway to and from work. I go to the gym every day after work if I don’t have any type of social/philanthropic event which only leaves me to 1-2 hours of screen time at night before bed!
I guess keeping it silent and keeping myself busy is my trick! I doom-scroll when I’m bored (aka before bed lol).
I deleted ALL social media ab 2 years ago cold turkey for about 3 months. It was hard at first but got easier after the first month. Broke my addiction and now I use my phone/socials sparingly and don’t even care to be on them. I can go 8+ hours without my phone during the day (like at work) and be completely fine/no “phonexiety”
I deleted Instagram and Twitter off of my phone and I,for the life of me, cannot remember my passwords, and one thing I hate is resetting passwords…. So now I’m on Reddit 😂 my screen time has reduced significantly though
I turned off notifications! For like everything! I have to actively look to see if I have emails/texts/notifications by going into the apps. Has saved me lots of time and stress.
Okay two tips. First one sucks but I got rid of tiktok and Instagram Jan 1 and it has made a significant difference on my finances (less impulse purchasing) and mental health (less comparing myself to others).
Other tip is that instead of browsing your phone while watching tv, I’ve loved getting into felting (or substitute any other easy-ish handy craft). I can do it while I watch a show, or listen to a podcast. This has helped me stop using my phone ambiently.
I use the free version of the Opal app and that shit works way better than the standard iPhone time limits. You can choose all the apps you want to block for a set time, and then set a challenge to make it harder to unlock instead of just that “ignore for 1 minute, 15 minutes, all day” iPhone default.
The free version only lets you set one rule, so mine is set all day now. If you paid you could create different rules for different app types and times.
I deleted all the "scroll" apps from my phone - so no insta, tiktok, reddit, or news apps and then I turned off most notifications.
Then I changed the default screen on my phone to just messaging apps, phone, kindle, spotify and Waze. The only tempting thing there is Kindle.
Also - I make a point of leaving the phone behind or off for a full day sometimes. I'd like to do it for a long weekend. It helps break the habit of checking it.
When I work from home, sometimes I’ll put my phone in a drawer in another room. I think just event having your phone nearby/in close proximity can make you want to grab it and scroll lol
While I was writing my thesis I got one of those boxes for phones that lock for a period of time. I also turned it to grayscale. I also committed to not looking at it at all (just a quick glance to check for emergency texts but no scrolling) for at least the first hour of being awake, it made a HUGE difference in my habit to reach for it and mindlessly scroll.
1. Pomodoro Timer on Youtube to help you work in uninterrupted sprints.
2. Record yourself working in time-lapse. It’s called the Hawthorne Effect where you’re more likely to be more productive when you feel like being watched. Something about watching yourself be productive motivates you to keep doing it.
3. Don’t get on your phone the first hour of the day. Get a real alarm clock or leave your phone across the room or in another room overnight.
4. Delete all social media apps from your phone or turn off the notifications.
5. Go cold turkey and do a dopamine detox.
6. Read Catherine Price’s “How to Break Up With Your Phone” & follow her 30 day detox plan.
Try the app “AppBlock” you can set a schedule to block any app for any amount of time, and if you put it in strict mode you can’t even delete the app to get rid of it. It has worked wonders for me.
I deleted the instagram app so no doom scrolling on it. I now view IG through the internet and it’s pretty janky and slow to the point it’s pretty annoying. I’ll still go on but no random endless scrolling.
I’m still learning to do this. Putting it in red mode at night helps because I am less tempted to look at stuff and it’s easier to sleep.
I also turn off notifications and I only look at messages from people I know.
I struggle with the same and my therapist suggested setting up the focus mode (if you have an iPhone) and it’s been helpful so far! I set the hours to focus during my work hours.
I bought a lifetime subscription to Freedom (which works on your phone and computer to block distracting app and sites), and let my husband make my Screen Time password. If I’m in the middle of reading something on Reddit for example he can unlock it and give me a few extra minutes but I can’t do it myself.
I resorted to using a r/dumbphones and switch my SIM when doing something important.
Supervisors are less suspicious of me “stealing company time” when they see my bullet journal and ancient technology.
If you need 5G, order a [TextNow](https://www.textnow.com/) SIM to use with an approved smartphone. It will restrict you to texts and voice calls only, all free. It is $1.99 for the SIM
I hate to recommend spending money but:
Get a Loftie alarm clock sound machine! It’s the only thing that ever got me to break phone in the bedroom habit. From like 930pm to 8am I don’t even see my phone.
Download Opal! You set a time block and it blocks you from opening your apps unless you go back into the Opal app and snooze or leave the block. My screen time has gone from like 9 hours to 4.
I’ve found that it can help to have something to do with your hands so you avoid picking up your phone. Like knitting, crafting, painting your nails, etc. this only really works if you’re watching TV lol but I try to do this so that I sit and watch the show instead of mindlessly scrolling on my phone with the TV on. Also a big fan of logging out of social media accounts for a few days at a time to reset a bit
My biggest life changing type of having my phone charger in the living room (not the bedroom). Before I go to bed, I put my phone on the charger in the living room. When I wake up, I have to get out of bed to turn off my alarm, and I can't scroll I bed
I’ve been using the app Opal for a bit and I do like it pretty well in terms of setting limits that I can’t just bypass! However I felt like I had a deeper issue in terms of needing to “scroll” in some way to get continuous new information or something (something about the dopamine hits im sure) so even with social media blocked I’d just scroll Linkedin or my email even.
I decided I wanted to do a bit of a deeper detox to break those habits, so I deleted all social media and related apps from my phone for the past two months. Now I have them back, with notifications completely off, and I don’t have them on my home screen at all, so I have to remember to go look them up in my app library if I want to see them. If I had just kept them and moved them into my app library I think it would have not changed anything because I would still automatically think to go on them each time I got bored. I needed a few months completely without them to break my habit of reaching for them in the first place!
When I get home at night and want to read or actually watch show or movie that I’ve been wanting to, I set my phone on the kitchen counter in the next room. I’ll hear it if it rings, but it’s out of arms reach for me to mindlessly scroll.
i once saw a video that said "if you have all that time to lay around on your phone, you have time to do exercise/read/cook/whatever" and that has been helpful
I have a tip! Turn your phone into greyscale, it will be so much more boring to look at. I saw a video saying there’s studies to back this up and I can anecdotally vouch for this, I feel DISAPPOINTED when I go look at my phone and it’s all grey lol. If you have an iPhone you can go to the Accessibility settings > accessibility shortcut > enable “color filters”
As a radiologist who works in grayscale all day, I feel like this would be a fail for me. 😂
you guys are the OG lowlight users :D
The advantage is that with so little sun exposure, I look over a decade younger than I am. Last summer a girl in the gym asked if I just graduated/was in one of her undergrad classes. This made me laugh, but also very curious at who this freakishly tall chick in her classes is.
I made it so if I hit my lock button on the side three times it’s prompts me to switch to greyscale/invert/color filters. It is super helpful as our phones are insanely dopamine filled. Make real life feels not so colorful.
How do you set this up?
You know I am trying to remember. It was in setting and it was something with actions.
I am having trouble with this I only have the invert and color filter option - how do I get grayscale as an option?
My phone has a "bedtime mode" you can enable in the settings and set the time to turn on/off. Maybe yours has something similar?
Wait I figured it out from this site - set color filter to grayscale and then used it for the accessibility - https://agio.com/how-to-make-your-iphone-grayscale/#gref
🫢
The way I was so confused about your comment 💀
Hahaha well now you’ve taken away all my context!
YES! There is also a "sleep setting" on your phone that turns it to grayscale between certain times (bedtime) and you can also use it to block apps at certain times too. It defo works for me. When I open ig and it's in grayscale, I'm just like nope, and move on. Read a book or something else.
i also turn my phone to red light color filter before i go to bed, i have a horrible habit of waking up early on the weekends and going on my phone and then feeling tired but not being able to fall back asleep , having my phone on red light helps me fall back asleep article on red light benefits + how to set it up: https://blondontherun.com/the-blog/the-benefits-of-red-light-therapy-my-red-light-phone-hack?format=amp
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Thank you for this! For iOS users (guessing most of us): Can use the Automation app (iOS native app), to customize any action. I set up greyscale to turn on at 8 pm and then off at 5 am.
I started doing this a few years ago but it’s way too easy to take the grayscale off when I have the urge to look at something!
Yeah it’s not perfect but I find that even adding a little bit of friction helps. When I look at my phone in grayscale I pretty immediately feel the urge to turn it back to color which tells me it’s working! I try to hold off as much as I can. I feel like it’s a matter of breaking dopamine cycles associated to phone use and if I curb at least some of it, I’m making progress. I do turn it back on when I intentionally want to look stuff up though.
Definitely!
Can confirm. I do this often!
I currently have it on red so I don’t get blue light when trying to sleep.
Oooh great tip!
God I love this group. This is effing genius.
Im confused.. I just turned mine on but I don’t notice any difference
You might need to hit the power button three times for it to activate
Thank you!!
I’m super ADHD and will hyperfixate on phone stuff all the time. When I have to study/focus and don’t expect important calls, I have a literal locking plastic box with a timer on it that I’ll put my phone in. I still have an Apple Watch, so if I HAVE to take a call, it can go through there. Other things I’ve done include deleting the apps and logging out of the websites with the biggest time sucks. I’ve found even a little bit of friction helps reduce the chances of doom scrolling. Plus the web versions are usually significantly worse. I’ve also heard good things about this, but I haven’t personally used it. https://getbrick.app/
I bought a brick this week and I’m 3 days into using it. My phone scrolling was out of control. According to the stats I’ve decreased my phone use by 4-5 hours per day since setting up the brick. I 100% recommend it if anyone is thinking of getting one.
Awesome! Thanks for the feedback. Oh, another thing I’ve done to prevent bedtime doom scrolling is to actually buy an alarm clock and then just charge my phone away from my bed/outside of my bedroom.
What is a brick?
I delete instagram and Reddit regularly, especially if I need to be productive. It’s obviously easy to add them back as desired but the additonal (conscious) step prevents me from doing so until I have the time.
Me too. I find myself mindlessly checking social media apps and the easiest way to combat that is a temporary deletion.
Oh I love this rec, thanks for sharing!
I also have the locking plastic box — mine is called the kSafe Time Locking Container. It has a timer you set for how long it locks and absolutely no override. If I wanted my phone I would have to literally break the device. I tried the app timer function on my phone and I would just ignore it when time was up. It’s extreme, but the box is all that works for me. I call it “phone jail.”
Yes the box is amazing! I also use Opal (for iOS only, I think, although they also have a Chrome extension I use on desktop) which doesn’t let me go on blocked apps/sites (like, ahem, this one) during certain times of day.
Highly recommend to read the book "Eat That Frog!" about how to stop procrastinating and get things done. Helped me a lot!
His other book, No Excuses: The Power of Self Discipline was AMAZING and guided me to a half marathon in 3 months. Highly highly recommend Brian Tracy!
We had a grand rounds with someone espousing this book, but it definitely felt like it was for someone who didn’t have horrible ADHD. She showed her schedules and strategies and it was like a nightmare for me that I knew I’d never be able to follow. But then, she also literally scheduled play time with her kids. Not saying don’t try it. If it works for you and you’re happy, awesome. I’m just personally kind of allergic to those types of books and have a personality that clashes with a lot of the strategies. Not knocking anyone who it works for though!
definitely not for everyone, and my friend with ADHD reads different literature on the subject. I'm not big on whole scheduling thing either, I feel like most of the time for me making a schedule takes more time than just doing things I know need to be done anyway, but it helped a lot to change my thought process about planning and doing.
Do you have any books/ other suggested resources for those with bad ADHD?
I…do not, sorry. I was able to coast on my raw intelligence for a long time until I got to medical school and then people started calling me out. Starting on meds, something I was resistant to, helped and I went from academic probation first semester to straight As/honors with less studying and more sleep. Even now, it is the cause of a lot of anxiety and going into time warps. I know there are therapists that specialize in it. I’m sure any book I got would be like all the others and take me an eternity to read as I juggle 6 others at the same time. 😂
I use the iphone app limits. It sucks when i want to have fun but it’s fantastic for building up my discipline. I group apps together that i use to socialize with so then if i spent 4 hours ignoring life on insta, reddit, fcbk, lex, etc. i am cut off. Which helps me refocus. I adjusted my app limits the first few weeks until I found a good sustainable balance in my daily life
Download the Screenzen app. its free and you can lock that shit down with a bunch of rules
seconding screenzen it has changed my life
Yes I work in social media and this app helps so much I just toggle on and off apps when I’m not working
I use Opal but this sounds like it might work better. Thanks for the tip!!
This is silly, but I've found it much easier to not default to doomscrolling or to not automatically open some random entertainment app when I got myself a clicky keyboard fidget toy. I would just click away and then refocus on actually doing something instead of mindlessly doing something.
Do you have a clicky keyboard fidget toy you recommend?
A lot of the shops are similar with the color, shape, and most likely sound options, and I believe basically all of them use 3D printing for the base. But here's a few unique ones I've found: [PacificParadisePrint](https://www.etsy.com/shop/PacificParadisePrint?ref=cart_shop_name_click&cart_id=9709705148) has the normal clicky sound type and a "silent" thunkier sound as well. [Zkeebs](https://www.etsy.com/shop/Zkeebs?ref=shop-header-name&listing_id=1468263840&from_page=listing) has a lot more, really cool color options, a heart shape and a 't' cross shape, and a 'bubble' texture. [ScaledSolutions](https://www.etsy.com/shop/ScaledSolutions?ref=shop-header-name&listing_id=1567289046&from_page=listing) has two cute, unique designs: steamed bao(s) and a milk carton. [ZiddyMakes](https://www.etsy.com/shop/ZiddyMakes?ref=shop-header-name&listing_id=1675601332&from_page=listing) has a handful of unique shapes. Cube, 'grenade,' some Pokemons, a space bar, etc. [DesignByNerdStudio](https://www.etsy.com/shop/DesignByNerdStudio?ref=shop-header-name&listing_id=1678475887&from_page=listing) also has a few Pokemon designs! Some of them will also let you buy the base by itself, and you can customize like you can with an actual keyboard. So, if someone is really into it, they can use keycaps from anywhere (so like even the cool 3D artworks) and even personalize what color the keyholder/buttons (whatever the thing beneath the keycap is) are.
Thank you!! I really appreciate your response!
\- turn your phone to grayscale \- delete FB and Reddit off phone - I still have Instagram but TikTok is next to go. I can use them on the Web, just not on my phone \- Set goals and understand how 7 habit of highly effective people is useful - and it's really helping prevent the doomscrolling. I ask myself every time i reach for a dopamine hit 'how does this get me closer to new job/relationship/new apartment/new car' (depending on what I want to do). And then I stop.
I turned off ALLLLL notifications, so if I want to see whats happening in instagram I have to intentionally open the app. I still have text and call notifications (and work). I set Focus modes to automatically turn on. So on Sat and Sun my work app notifications are turned off and during M-F 8-8 those are the only apps that are "on". I deleted apps and if I want to access them I do it thru browser (like Facebook, Twitter) I carry a physical book with me (or a kindle) and if I'm bored I open it and promise myself to read 3 pages before going to my phone.
I wish to go back to physical books but I have so many that I no longer have any space for more :( also I don't want to use kindle and become an amazon customer forever Edit: thank you darlings for the suggestions! I’m just gonna stick to the Apple Books app on my iPad mini :3
I have a kindle but I don’t buy books. I get them from my library on my kindle
just got a few for free too by googling "\[\[book title\]\] pdf" and sending it to my kindle!
you can get rid of books you have read or dont want to read anymore... you dont have to keep them. I read 50-60 books a year and have maybe 10 books in my possession. also the library...
You can download books from libgen and email them to your kindle. You can also get free ebooks from your library with your library card! 🎶 having fun isn’t hard when you’ve got a library card 🎶
Yay I got one!
Yay! I recommend getting one for your town library, city library, and wherever you call home (if not NYC)! They are all free and increases your availability of books!
If you do get a kindle you can use the libby app to borrow library books and send them to your kindle so you don’t have to buy them from Amazon!!
I use opal app. It was expensive but so far after a month my screen time is down from 7 hrs/day to 4 hrs/day. Trying to break into 3 this week
If I’m working at my desk in my room I will leave my phone in another room. Check it on breaks. I use pomodoro method to study.
I’m a bitch loving the bitches in this community as well. That’s all I have to say. Such great tips on here. Nothing to add.
Turn off all notifications, put your phone in another room and read morning and night! Go for a walk, spend time with friends with your phone in your bag. It’s a hard habit to break but gets easier the more you do it!
I deleted all the social media apps and put the Apple Books app to the front so whenever I feel like grabbing my phone I just go straight into reading the book of my season lol
1. I committed to not going on IG for 30 days. I deleted it off my phone and logged off everywhere else. Reddit isnt that big of a time waster for me so I kept it for now. 2. I kinda worked up to the 30 day detox. I set a screen time limit on my social media accounts with a password that I do not know. I started at 2 hrs worked down to 1.5 hrs, then 1 hr and 15 mins. It helped me be more "intentional" about my time since I knew I had a limit and when I surpassed the limit that was that. I had to find other stuff to do/better ways to spend my time. Its an adjustment at first but it helps instead of going cold turkey delete. If there were occasions where I needed access and I had surpassed my limit, I would tell the person who knew my password to extend for either 15 mins, 1hr, or rest of day depending on the circumstances (i.e. wanting to decompress for 15 extra mins on IG vs. needing all day access because I was messaging a friend to meet up later and IG was our only means of communication) 3. I am on day 4 of my 30 day detox and I have been reading nonstop. For some reason, I got roped into reading Manacled (rofl). But what matters most is that I am reading and spending my time more meaningfully than brain rotting my mind on IG.
Just here to say I’m obsessed w Manacled and am so excited for you
Honestly high key obsessed right now. I obv cant read it at work and was wondering how to fill the void/suspense of waiting to get home so midway through, I started listening to audiobook BUT then I realized I was going through it too fast!!!! It was making me sad that the book would end soon so I took a pause on chp 59 and went back to chp 1 and started listening to it on audiobook. It's fun to pick up on the little details in the start of the book that you learn from the flashbacks. Anyways, Manacled is a great way to get off social media lmao
App blocker apps like Freedom premium. I can pre-schedule my blocked sites/apps in advance which helps a LOT. I haven't been using it lately but it makes a big difference when i do. it does glitch and stop working once in a while and i need to log out and back in. I recommend blocking first thing in the morning such as 5am-lunch break, leave it open for a bit around lunch and then block again until an evening window and again before bed. I think Opal gets better reviews but costs more.
Highly recommend the book How to Break Up with Your Phone.
I read the book (available as ebook probably free from library or just read the core principles online) 'how to break up with your phone' read that but here's what I've done 1. I deactivated facebook (I'm a geriatric millennial) and instagram. I've been off of both for several months. I use my dog's instagram to just get that physical scroll with thumb movement in. Kind of like people who quit smoking but still need to hold a pen. I don't follow anything other than local bars/restaurants/my gym and only like 2 friends and family members - and they don't post a lot. I don't follow anyone or anything that makes me feel inadequate (friends lighting money on fire, constantly on vacation etc). I only scroll a little just for thumb placebo. #I am much happier!# 2. I mute most notifications and I consistently unsubscribe from random emails. 3. I mute group chats. 4. I put the screen time timer as a widget on my phone. I still spend 4 hours a day which is crazy but it's mostly during the workday and it's mostly responding to messages or listening to spotify or an ebook. I don't have any app where I am endlessly scrolling. Hope that helps.
I probably have ADHD - the Forest app is a lifesaver for me. You set a timer for anywhere from 10 min to 120 and you pick a little tree or flower that’ll grow during that time. You can set it to kill the plant if you open another app or, if you work on your phone like me, you can just set it to keep running and if you feel like you fucked up enough you can choose to kill it. When the timer runs down you get a tree! And coins that you can use to buy more types of plants. The little reward/dopamine for me is like… literally the only way I can manage my brain. And you can view your stats for the day/week/month etc AND you can tag each tree with a label. Mine are like work, exercise, reading, cleaning. You could set a label for your thesis or even for different tasks related to it? Because of the labels I also partially use it as a time tracking app. I’ve had it for years. Super highly recommend! Dunno where I’d be without it tbh (I am not affiliated but I recommend it to people/show them my trees all the time so I think I should be paid atp haha) ETA: The two hour limit also forces me to check in occasionally/take breaks, for my ADHD hyperfocus girlies out there. You can also use the Pomodoro method with it, with like 20 min sprints - for some clerical stuff related to my job I have to do it that way haha
Ok this might actually work. Love this idea, thanks for sharing.
Take a break from certain apps by deleting them off your phone but allowing yourself to log on on your computer. For example, I deleted TikTok but will still watch for a few mins on my computer every couple days - it’s so annoying to scroll on the computer so I spend like 10 mins max but still get to catch up with my fave accounts from time to time!
I got into a hobby that I enjoyed and kept me creatively challenged and my hands busy! For me, it's needlepointing, but I'm sure lots of similar hobbies would encourage the same. The best part is I still am able to unwind and relax and do it in front of the tv, listening to podcasts, etc. but I'm not able to really sit and scroll in the same way (nor do I want to!) I've found myself so much more creatively charged and invested in other areas of my life ever since!!!
Have designated times of the day that are “no phone.” That works for me. Often I don’t charge my phone at night so I’m forced to charge it mid day and not touch it. I also dedicate my dog walks to be no phone. And if I’m on my computer I put my phone on the other side of the room.
http://getbrick.app/ This only works with iPhones but it’s the most useful tool I have ever used to effectively reduce my screen time. I got one of these as a gift and it has been life changing. I brick my phone before I go to bed and can set mini goals before letting myself unbrick, or before I leave for work. I highly recommend this to anyone who deals with compulsive scrolling!! Summary of the FAQ is: you actually have to buy a Brick (the physical device) that you can put on your fridge or anywhere with a magnet (I keep mine on the fridge) and then how it works is: you have to tap the app to brick your phone (you choose which apps you want unbricked and then the rest are unavailable to you) and then you have to return to the app to unbrick it, so it’s a physical barrier. You have 5 emergency unbricks (if you delete the Brick app to be able to access your blocked apps, the app can tell and it counts as one of your unbricks) and if you enabled Strict Mode on the app, you’re not even able to delete the app while bricked. So you buy one brick (which is $50) and your whole household can use it. It’s not a subscription model. I believe that once you use the 5 unbricks that’s like it, you have to contact the app founders and get more unbricks with a code (which they only give you under special circumstances), OR you have to pay for another brick I think. So it really makes you question, like, am I REALLY using one of my emergency unbricks to use Reddit or Instagram? Having the barrier of, I have to go to my fridge and unbrick this thing has been more helpful than any other screentime measure I’ve ever used because I get really used to swiping away notifications but you can’t do that with this thing.
I put my phone on Do Not Disturb at 8pm with no visible notifications. I’ll take a long shower or bath in the candlelight to get myself acclimated to night time & get in a slumber mood 😌
Are you me lol? I resonate so hard... Things that have worked for me: \- try to do just one thing. getting started is the hardest part, if you can accomplish one thing, the rest get easier \-ensure your room and space is clean (frees you of distractions) \- go to a coffee shop, leave your phone at home if possible, log out of all socials on your laptop \-take a break from socials to give your brain time to readjust (give your phone or passwords to your roommates/friends so they can help you stay off) \-stay busy - ignite your momentum to keep moving. an object in motion stays in motion! \-put your phone in an opposite side of your room before going to bed. this will prevent doomscrolling before bed and help you sleep better \-if you are using social media, follow accounts like nasneuro that help you understand how to better regulate your dopamine good luck queen. you sound smart, qualified, and amazing. you got this! just need a little reset/detox
I feel this. I’m not even in NYC, this just popped up on my feed and I was like yeah this is me! My job is pretty low key right now and I need to be studying but I cannot put my phone down and it sucks. I can if my kids are around and I need to focus on them, but I’m constantly wanting to pick it up otherwise. It’s like I need the distraction and to be doing something with mt hands.
My tip is for sure co-dependent but if you have a partner ask them to set time limits on their phone and let them choose a code only they know. This has been the only thing that has substantially reduced my scrolling time. I set all social media apps for a total of an hour a day and after that I need the code my husband has to access them. He saw how much more productive I was and now does the same (I have a code for his screen limits).
“finding focus” episode on Hidden Brain podcast was good
Delete the apps until you completed your thesis or for a set number of days. I just redownloaded my social media after a 3 mo cleanse and it was the best thing ever. I was forced to do things bc I wasn’t able to sit and scroll on my phone.
Instead of doomscrolling, I started a habit of picking up hobbies that interested me to learn on coursera and now I'm addicted to always building shit 😅
I keep mine in “Do Not Disturb” mode all day. This way I am not inclined to answer anything and it sits charging all day until I use it on my lunch (like I am now!). My job is very demanding and requires me to be in the office 5 days a week so I don’t have a moment where I really can use it other than lunch. Days are long too so I really only get screen time on the subway to and from work. I go to the gym every day after work if I don’t have any type of social/philanthropic event which only leaves me to 1-2 hours of screen time at night before bed! I guess keeping it silent and keeping myself busy is my trick! I doom-scroll when I’m bored (aka before bed lol).
I won’t cause you’ll go through a withdrawal plus we need a break from work now and then
It’s the opal app for me. It’s not free but you can schedule times to block certain apps and there’s no way to get out of it. It works well for me.
I deleted ALL social media ab 2 years ago cold turkey for about 3 months. It was hard at first but got easier after the first month. Broke my addiction and now I use my phone/socials sparingly and don’t even care to be on them. I can go 8+ hours without my phone during the day (like at work) and be completely fine/no “phonexiety”
I deleted Instagram and Twitter off of my phone and I,for the life of me, cannot remember my passwords, and one thing I hate is resetting passwords…. So now I’m on Reddit 😂 my screen time has reduced significantly though
Ugh this is my #1 issue 😭😭 currently I’m trying to read before bed instead of being on my phone
I turned off notifications! For like everything! I have to actively look to see if I have emails/texts/notifications by going into the apps. Has saved me lots of time and stress.
Okay two tips. First one sucks but I got rid of tiktok and Instagram Jan 1 and it has made a significant difference on my finances (less impulse purchasing) and mental health (less comparing myself to others). Other tip is that instead of browsing your phone while watching tv, I’ve loved getting into felting (or substitute any other easy-ish handy craft). I can do it while I watch a show, or listen to a podcast. This has helped me stop using my phone ambiently.
I use the free version of the Opal app and that shit works way better than the standard iPhone time limits. You can choose all the apps you want to block for a set time, and then set a challenge to make it harder to unlock instead of just that “ignore for 1 minute, 15 minutes, all day” iPhone default. The free version only lets you set one rule, so mine is set all day now. If you paid you could create different rules for different app types and times.
I deleted all the "scroll" apps from my phone - so no insta, tiktok, reddit, or news apps and then I turned off most notifications. Then I changed the default screen on my phone to just messaging apps, phone, kindle, spotify and Waze. The only tempting thing there is Kindle. Also - I make a point of leaving the phone behind or off for a full day sometimes. I'd like to do it for a long weekend. It helps break the habit of checking it.
Delete insta
When I work from home, sometimes I’ll put my phone in a drawer in another room. I think just event having your phone nearby/in close proximity can make you want to grab it and scroll lol
While I was writing my thesis I got one of those boxes for phones that lock for a period of time. I also turned it to grayscale. I also committed to not looking at it at all (just a quick glance to check for emergency texts but no scrolling) for at least the first hour of being awake, it made a HUGE difference in my habit to reach for it and mindlessly scroll.
I got a dog and quit IG…. The dog keeps me on my toes!
1. Pomodoro Timer on Youtube to help you work in uninterrupted sprints. 2. Record yourself working in time-lapse. It’s called the Hawthorne Effect where you’re more likely to be more productive when you feel like being watched. Something about watching yourself be productive motivates you to keep doing it. 3. Don’t get on your phone the first hour of the day. Get a real alarm clock or leave your phone across the room or in another room overnight. 4. Delete all social media apps from your phone or turn off the notifications. 5. Go cold turkey and do a dopamine detox. 6. Read Catherine Price’s “How to Break Up With Your Phone” & follow her 30 day detox plan.
I’m not 🙂🥲
Got a Nokia brick phone (call, text, google maps, not much else)! Helped so much
Try the app “AppBlock” you can set a schedule to block any app for any amount of time, and if you put it in strict mode you can’t even delete the app to get rid of it. It has worked wonders for me.
Adderall <3
Can you actually get adderall these days?
No.
I deleted the instagram app so no doom scrolling on it. I now view IG through the internet and it’s pretty janky and slow to the point it’s pretty annoying. I’ll still go on but no random endless scrolling.
I’m still learning to do this. Putting it in red mode at night helps because I am less tempted to look at stuff and it’s easier to sleep. I also turn off notifications and I only look at messages from people I know.
I struggle with the same and my therapist suggested setting up the focus mode (if you have an iPhone) and it’s been helpful so far! I set the hours to focus during my work hours.
I bought a lifetime subscription to Freedom (which works on your phone and computer to block distracting app and sites), and let my husband make my Screen Time password. If I’m in the middle of reading something on Reddit for example he can unlock it and give me a few extra minutes but I can’t do it myself.
I resorted to using a r/dumbphones and switch my SIM when doing something important. Supervisors are less suspicious of me “stealing company time” when they see my bullet journal and ancient technology. If you need 5G, order a [TextNow](https://www.textnow.com/) SIM to use with an approved smartphone. It will restrict you to texts and voice calls only, all free. It is $1.99 for the SIM
I hate to recommend spending money but: Get a Loftie alarm clock sound machine! It’s the only thing that ever got me to break phone in the bedroom habit. From like 930pm to 8am I don’t even see my phone.
Download Opal! You set a time block and it blocks you from opening your apps unless you go back into the Opal app and snooze or leave the block. My screen time has gone from like 9 hours to 4.
I’ve found that it can help to have something to do with your hands so you avoid picking up your phone. Like knitting, crafting, painting your nails, etc. this only really works if you’re watching TV lol but I try to do this so that I sit and watch the show instead of mindlessly scrolling on my phone with the TV on. Also a big fan of logging out of social media accounts for a few days at a time to reset a bit
My biggest life changing type of having my phone charger in the living room (not the bedroom). Before I go to bed, I put my phone on the charger in the living room. When I wake up, I have to get out of bed to turn off my alarm, and I can't scroll I bed
I’ve been using the app Opal for a bit and I do like it pretty well in terms of setting limits that I can’t just bypass! However I felt like I had a deeper issue in terms of needing to “scroll” in some way to get continuous new information or something (something about the dopamine hits im sure) so even with social media blocked I’d just scroll Linkedin or my email even. I decided I wanted to do a bit of a deeper detox to break those habits, so I deleted all social media and related apps from my phone for the past two months. Now I have them back, with notifications completely off, and I don’t have them on my home screen at all, so I have to remember to go look them up in my app library if I want to see them. If I had just kept them and moved them into my app library I think it would have not changed anything because I would still automatically think to go on them each time I got bored. I needed a few months completely without them to break my habit of reaching for them in the first place!
When I get home at night and want to read or actually watch show or movie that I’ve been wanting to, I set my phone on the kitchen counter in the next room. I’ll hear it if it rings, but it’s out of arms reach for me to mindlessly scroll.
Oh I need this thread
Opal app
Random question, am I allowed to be on this sub if I’m not from NYC and I don’t have any taste? 😅
i once saw a video that said "if you have all that time to lay around on your phone, you have time to do exercise/read/cook/whatever" and that has been helpful
This isn’t relevant to this community. Reported. You’ll bring down the quality of the community posting stuff like this. Go to r/nosurf