shrucademia

A practical, step-by-step approach to break free from phone and content addiction:

The goal is to create a lifestyle that is much more attractive than going back to the void for momentary pleasure

Environment Modification

Place your phone in a different room while working/studying

Use a basic alarm clock instead of phone alarm

Create phone-free zones (bedroom, dining area)

Put your phone in grayscale mode to reduce visual appeal

Delete most engaging/addictive apps

Move remaining social apps to the last screen of your phone

Replace Addictive Behaviors Instead of reaching for your phone when:

Waking up → Do light stretching, drink water

Feeling bored → Keep a book handy, practice a hobby

Taking breaks → Go for a short walk, do quick exercises

Before bed → Read, journal, or meditate

Waiting in line → Practice mindfulness, observe surroundings

Eating → Focus on your food, practice mindful eating

#Build Healthy Digital Habits

Use app timers (set 30-minute daily limits for social apps)

Schedule specific times to check social media/content

Turn off all notifications except calls from important contacts

Install website blockers during work hours

Use "Do Not Disturb" mode more frequently

Keep your phone out of sight during tasks

#Create Meaningful Alternatives

Develop offline hobbies (drawing, writing, crafts)

Join in-person social groups/classes

Exercise regularly

Practice meditation

Spend time in nature

Learn a new skill that requires focus

#Mindset Shifts

Recognize triggers that lead to excessive phone use

Practice sitting with boredom

Focus on creating rather than consuming

Be present in social situations

Understand that you're not missing out by being offline

##Progressive Reduction Week 1: Baseline awareness - track your usage Week 2: Remove most addictive apps Week 3: Implement phone-free morning routine Week 4: Establish phone-free periods throughout day Week 5: Create new habits to replace phone use

# specific actionable steps:

Waking Up:

Stretch arms overhead while still in bed

Roll shoulders back and forward

Gentle spinal twists while lying down

Cat-cow stretches after getting up

Drink a full glass of room temperature water

Open curtains to get natural light exposure

Feeling Bored:

Keep a paperback book in your bag/desk

Have a small sketchbook and pen handy

Practice a portable hobby (origami, knitting)

Carry a puzzle book (sudoku, crosswords)

Learn finger exercises for dexterity

Practice a language using flashcards

Taking Breaks:

Walk up and down stairs

Do 5 minutes of jumping jacks or squats

Step outside for fresh air

Shoulder rolls and neck stretches

Quick cleaning task in your space

Simple breathing exercises

Before Bed:

Write three gratitude points

Plan tomorrow's tasks

Read a physical book (not e-book)

Do gentle yoga or stretching

Practice progressive muscle relaxation

Write about your day's experiences

Waiting in Line:

Notice five things you can see

Focus on four things you can feel

Listen for three distinct sounds

Observe people's expressions and body language

Practice good posture

Do subtle ankle and calf exercises

Eating:

Notice the temperature of your food

Chew each bite thoroughly (aim for 20-30 chews)

Identify different flavors and textures

Put your utensil down between bites

Sit at a proper table when possible

Express gratitude for your meal

Remember: The goal isn't to be perfect, but to gradually build these healthier habits. Start with one context (like mealtime) and build from there.

Here's how to handle those intense urges to check your phone;

#Immediate Physical Response

Take 3 deep breaths

Stand up or change your position

Clench and unclench your fists

Stretch your arms overhead

Drink a full glass of water

Walk to a different room

#The 10-Minute Rule

Tell yourself "I'll wait just 10 minutes"

Set an actual timer

Often the urge passes within this window

If it doesn't, the pause still gives you control

#Urge Surfing Technique

Acknowledge the urge without judgment

Notice where you feel it in your body

Observe how it rises and falls

Remember urges are temporary waves

They typically peak at 20-30 seconds

#Quick Alternatives

Do 10 jumping jacks

Write down what you're feeling

Look out the window and find 5 specific things

Organize something small nearby

Hum your favorite song

Stretch your fingers and hands

# Ask Yourself:

"What am I trying to avoid right now?"

"What am I actually needing in this moment?"

"Will this matter in 24 hours?"

"What could I create instead of consume?"

#Emergency Reset Options

Splash cold water on your face

Step outside briefly

Call or text a friend

Do a quick physical task

Listen to one song

Write down your current goal

Remember: Each time you resist an urge; you're building stronger neural pathways. The urge will get easier to manage with practice.

##A targeted journaling approach to redirect that "random lookup" energy into something more meaningful:

#Curiosity Journal Structure

Keep two sections:

"Questions I Want to Answer" (capture random thoughts)

"Planned Research Time" (dedicated lookup sessions)

Date each entry

Include how urgent each question feels (1-5 scale)

Note why you want to know this information

#Daily Practice Morning Brain Dump (5-10 minutes):

Write all questions floating in your mind

Add topics you might want to explore

Rate their true importance

Schedule specific research time

Evening Reflection:

Which questions still matter?

What did you learn today?

What patterns do you notice in your curiosity?

Was the information you looked up actually valuable?

#Implementation Rules

Write down every urge to look something up

Wait at least 30 minutes before researching

Batch similar questions together

Set specific research time blocks (e.g., 4-4:30 PM)

Review old questions - many become irrelevant

#Question Categories Create sections for:

Essential Knowledge (work/study related)

Personal Growth

Pure Entertainment

Practical Needs

Random Curiosity

This helps you:

See patterns in your distractions

Identify what truly matters

Transform impulse into intentional learning

[■■■■■■□□□□] 60%

25/09/24

Back on my bullshit.*