Make Your Damn Bed18 Apr 2025

1422 || strategies for breaking up with your phone

Today I'm sharing a few techniques that can help to build a healthier relationship with me and my screens.

Putting a rubber band or hair tie around your phone is a cheap and super effective way to increase your mindfulness of your usage.

20-20-20 rule. Every 20 minutes, take a 20 second break looking at something 20 feet away.

Having an alternative available builds the muscle of doing other activities rather than scrolling every single time our hands are idle.

Turn off notifications. Delete apps you don't want to spend so much time on. Set screentime limits. Use an app to gamify your habits. Don't use your phone as an alarm clock. Put your phone on grayscale.

Cognitive Behavioral Therapy, Mindfulness strategies, and somatic therapy may help in certain circumstances, as well.

The main resource: https://www.addictioncenter.com/behavioral-addictions/screen-addiction/

More techniques: https://nosidebar.com/phone-addiction/

And one last resource: https://www.helpguide.org/mental-health/addiction/smartphone-addiction

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