#phone use

I've mostly been using that time to read, chat more with friends, and just focus on doing one thing at a time. I was actually able to watch a full movie with subtitles (Godzilla Minus One), something I've always struggled to do because it requires full attention on the screen. Sounds a bit sad, but I'm sure a lot of people struggle with this.

Since that post, I've also taken the step of deleting pretty much every app on my phone except for a) the ones I need when I'm out (like parking apps or maps), and b) the ones that are just much easier to access on the phone than on my computer (like banking apps). Everything else, I'm trying to move to my laptop or tablet because it gives me a more narrow window in which to check things that aren't essential or time-sensitive. Yes...even Tumblr (I'm writing this on my laptop as we speak).

Anyway, I'll continue to share updates about this from time to time and I hope it's helpful and motivating to anyone who's also trying to reclaim their time and attention.

All Credit to David Malki. His work may be found here:

Somebody recently asked me, upon seeing my low screentime, how I managed to (mostly) avoid doomscrolling. And really, the answer was quite simple; hobbies.

I, personally, like to identify as a ‘Jack of all trades’. There are simply so many things that I love doing, experiencing, and want to know, that it’s impossible for me to focus on one single thing.

Therefore, I have an almost never-ending list of hobbies, tucked safely into my notes app and scribbled in several half-used journals.

I strongly recommend anyone struggling with phone-use to make a list like this aswel; just write down one or two things you enjoy doing, and add something new to the list whenever you find something new to do. And then, hopefully, next time you grab your phone and find yourself opening tiktok, Instagram, or whatever you use to scroll, you’ll get yourself to open the notes app and pick another thing to do instead. (A second tip is to add hobbies/activities of all difficulty levels, for when you’re exhausted or when you need a challenge. Different energy levels ask for different activities.)

As an example, here’s my list;

HOBBIES

writing (fiction, writing prompts (fiction/journal), essays, journaling, letters, philosophising, reviews (movies/books/food), etc.)

research (random interests, Q&A, fiction-related (Harry Potter, Maze Runner, etc.), etc.)

art (sketching, drawing, photography, art walks (possibly + research at home afterward), etc.)

Spanish (music, puzzles, etc.)

exploration (discovering new places)

candle making

reading

alone time (no screen, nothing specific: just sit in your room or living room, perhaps browsing through bookshelves or collections. Boredom is the savior of the mind. Being alone with a simple pen and paper is also an option.)

books

studying (especially at the library)

gym

workouts

yoga/pilates

cycling

walking

sudoku puzzles

coloring

Junk journaling

Bullet journaling

Creating cookbooks/plant research/herb research/etc. pages in my journal (with text and drawings)

Being offline (no-screen challenges, for example)

Being outside

Hogwarts Legacy

Minecraft

Baking

Cooking

Calling friends

Lyrics (writing them or analysing existing ones)

Translating

(Mini) diamond paintings

3D puzzles

Working on my personal archive

DIYs

Puzzles

Listening to music

Raw dogging boredom

Trying to learn something new (instrument, sport, tricks, etc.)

Playing chess

Photo album

Organizing/tidying up

Spending time with pets

Taking a nap

Making lunch

Following tutorials

Meeting up with friends

Taking the train somewhere

Going to a café

Going to town

Working/Earning extra money/Selling things

This is just to satisfy my own curiosity.

Please share for sample size.

On January the 22nd I had an appointment with my mom and the boss of the care home where I will move in in fall. The boss of my current care home especially searched for care homes where I don’t need to go to a special workplace / day center and can stay at the care home while day.

But suddenly the boss of the other care home told me that people there need to go to a day centre / special workplace as long as they aren't in the special group where only people who where in psychwards for decades can live. This on his own wouldn't be a big problem but people aren't allowed to use phones or tablets in the day center and that is a very big problem. Since I don't force me to work or do other non phone activities at the day center my mental health good better and my meltdown frequency went down from nearly every day to usually 3 times a week and I have less aggressive Meltdowns. It's because it reduces stress and phone activities are less frustrating and there are also other reasons.

So it's basically good for myself and for my environment that I'm allowed to use my phone and Ipad at the day center. I couldn't dicuss with the boss of my future care home because I had an aggressive meltdown after he told me that and he went away because of it.

1. Track your screen time. This can easily be accessed through your settings whether you have an android or iOS.

2. Turn off ALL notifications, even the messages. My rule is that if they don’t call, then it’s not important enough. But of course you can keep the notifications on if you really need it for some messages. Personally it helped a lot in reducing phone use. You don’t need to reply to someone within thirty seconds. You have a life. And you clearly don’t need to constantly check your social media. Same for turning on notifications for YouTube videos, Instagram accounts and even tumblr blogs. It makes you spend so much more time even when you didn’t plan to. You will see those posts once you access the app anyway. I recommend the “do not disturb” feature for iPhone and if you use it remember to turn on the calls from important people.

3. I recommend the r/nosurf subreddit on Reddit, many people share useful tips and success stories of them using the phone less! It’s motivating.

4. Change the location of your apps often. It’s insane how we mindlessly click on apps when we don’t want to open them yet, but we do it anyway. I did this with TikTok and I even hid it from recent apps, it helped a lot until I ended up deleting it. Best decision ever.

5. Delete apps. Do it. Even if you have to access Instagram through the mobile browser, it will help you to use it less and you can still answer messages there. You can’t add stories, though. This can also apply to other apps. You should delete the most addicting ones that make you feel unproductive and miserable.

6. Don’t use the phone first thing you wake up in he morning and before you go to sleep for at least an hour. It will both improve your day and sleep.

7. It’s okay to sometimes not have your phone on you. You don’t need to go to the bathroom and mindlessly scroll through useless posts. Pick up a book or just be alone with your thoughts for a bit. Listening to podcasts isn’t a bad idea, though. Take more walks and just observe the world around you. Our phones are making us live too digitally and we often forget what the real world is like. Appreciate the nature. 🍃

8. If you have to use your phone more than necessary, at least use it to do something productive. A new language, responding to your family, partner and friends, podcasts, taking care of your social media if you are a content creator, news, any other skill you can cultivate on your phone.