TL;DR: In four weeks, I’ve cut my average screen time from 8 hours and 55 minutes to 1 hour and 28 minutes on average.
I know no one cares about this, but I still wanted to share it here just in case someone is facing the same problem and looking for motivation.
I recently finished my semester and got a summer break. My girlfriend and I planned our first big trip abroad, something we’d been looking forward to for more than a year. But after getting free from studies and exams, I got addicted to my phone, spending hours scrolling social media. My addiction started to ruin our plans and our excitement for the trip.
More than a month ago, my girlfriend spent a weekend finding resources to help me. She found an article with practical methods for different levels of phone addiction. Inspired by her effort, I decided to give it a shot.
Week 1 saw my screen time drop to 7 hours and 35 minutes on average, which made me very happy because I never thought anything would help me with my phone addiction. Even though I started with no hope, seeing this result gave me hope.
Week 2 brought it down further to 5 hours and 12 minutes on average. The key was a fun challenge my girlfriend and I did together to stay off our phones. Having her as my support system made everything so much easier.
In Week 3, I tried a $23 timed locker my girlfriend got from Amazon. It worked wonders, cutting my late-night screen time and improving my sleep. I ended the week with an average of 4 hours and 3 minutes on average. Despite a slight setback over the weekend due to feeling down, I’m happy with my progress, even though it was very little.
In the last week of this challenge, I kept up the same habits but added a new twist suggested by my girlfriend. We signed up for swimming classes and started going daily because we always wanted to learn swimming. It’s been fun, and I’m loving every second of it. I also started locking my phone for an hour in the morning using the timed locker. This helped me bring down my screen time to 1 hour and 28 minutes. While my initial goal was 1 hour or less, I’m proud of myself with my progress.
Honestly, I couldn’t have achieved this without my girlfriend’s support. I’m incredibly grateful to have her in my life. Dating her was the best decision I’ve ever made. I want to write a big thank-you paragraph here, but I don’t want to bore anyone.
Here is my screen time screenshot before I started: https://drive.google.com/file/d/1JQVQaI1q7xgLUpojzx6osRci8zwwGWoJ/view?usp=sharing
Here is my screen time screenshot from the previous week: https://drive.google.com/file/d/1TjBWCJyLDX29fdgdaq-UJ21X3osVcBhx/view?usp=sharing
Thís post put a smile on my face so thank you and congrats. I bought an alarm clock so I can turn my phone off in the evening and leave it off in the morning. It’s been great. I also turn it off during the day for at least an hour. These two things help me feel less connected to it and I use it far less as a result. It feels great, doesn’t it?
I’m happy to know that my post has put a smile on someone’s face. Nowadays I’ve got a got a summer break from university, so I don’t use alarms. But I’ll definitely buy an alarm clock for me when my university starts again and I’ve got to wake up early. Thank you very much for sharing this wonderful tip.
I always feel like an alarm clock is more reliable than a phone alarm anyway. It also helps putting the alarm clock at the other side of the room so you have to get out of bed to turn it off. This causes your body to wake up faster so you don’t go back to sleep.
I second this.
That was also a great first step for me. Also I bought a wall clock and an egg timer in the kitchen. Putting my phone on loud actually helps sometimes, so I don’t randomly check it, but only check it if it actually has a notification