Break Your Smartphone Dependancy the Atomic Habits Approach

This summer season, I’ve been working to chop down how a lot time I spend on my iPhone. 

Even in a world the place everyone seems to be utilizing their telephones a lot, I used to be utilizing it far more.

For those who’re an entrepreneur, my guess is you may need an identical expertise.

So, on this article, I need to share some ideas which have helped me dramatically minimize down the time I spend on my machine that I do know will help you as nicely. 

The very first thing that got here to my thoughts after I began the method of breaking a foul behavior was James Clear’s guide “Atomic Habits”. 

So, I approached my telephone dependancy in the way in which he outlined in his guide. 

Breaking Unhealthy Habits (The Atomic Habits Approach)

First, if you have not already, go learn Atomic Habits by James Clear ASAP.

It’s genuinely probably the most impactful guide I’ve ever learn. 

For now, if you have not learn it or it has been awhile since you probably did, here’s what Clear’s course of for breaking a foul behavior appears like. Will probably be the inspiration for breaking our telephone addictions. 

For those who’ve learn the guide, you will discover that the steps are merely the inverse of the legal guidelines for creating good habits. 

  • Make It Invisible
  • Make It Unattractive
  • Make It Tough
  • Make It Unsatisfying

Let’s get into the precise issues we will do for every of those. However first, let me share a few fast ideas on smartphones and smartphone overuse. 

4 Fast Ideas on Breaking Smartphone Dependancy

Let me preface by saying I’ve zero credentials or {qualifications} to deal with true addictions. The one motive I am sharing it’s because these items have labored for me and I’ve spent a few years finding out behavior formation and my expertise with breaking unhealthy habits. 

I consider that quitting chilly turkey is a foul thought. There’s loads of analysis proving that stopping something chilly turkey is just not probably the most environment friendly method. Though it might definitely work, we need to give attention to the approaches which are going to present us one of the best likelihood for fulfillment. So, we will likely be slowly decreasing our telephone use all the way down to what we deem to be extra acceptable ranges moderately than utterly pulling the plug straight away. 

The smartphone is a weapon for productiveness and eradicating it solely or downgrading to a “dumb telephone” is an absolute final resort choice. There are just too many optimistic makes use of for it. Let’s not throw the infant out with the bathwater. 

How a lot use is “an excessive amount of” is solely subjective. It would completely fulfill you spending 2x-3x extra time in your telephone than different folks.

For me, I’ve 4 quickly rising kids and need to cut back my telephone utilization all the way down to absolutely the naked minimal to focus extra time with them. 

There’s a lot extra that could possibly be stated about telephone dependancy {that a} full guide on the subject is completely cheap. This text will likely be a hyper condensed dive into the matter, however there are nice books on the subject if you wish to go additional. Find out how to Break Up with Your Telephone by Catherine Value is a unbelievable guide on the topic. 

Okay, let’s get into the meat of this text. 

(Inversion of) Rule #1 Make It Invisible

This is how…

Smartphone Lock Field

We’re getting severe proper out of the gate right here!

This machine makes it almost unimaginable to present in to the temptation of opening your smartphone. 

ySkPhone Timer Lock Field


Scuffling with utilizing your smartphone an excessive amount of? Use this slick lock field to make it unimaginable to cave into the temptation.

  • Matches most manufacturers and fashions
  • Fees gadgets
  • Nonetheless can settle for emergency telephone calls
  • Set timers for lock instances

Dramatic? Maybe. Efficient? Positively.

Purchase Now on Amazon

We earn a fee in the event you click on this hyperlink and make a purchase order at no extra value to you.

09/19/2022 06:11 pm GMT

There are a lot of variations of it, however the one pictured above was this one from Amazon. I purchased it lately, and it is fairly candy. 

It suits most sized smartphones and has a number of modes for accessing probably the most primary makes use of in case of emergency calls. 

Airplane Mode

Commonly schedule airplane mode in your machine when it’s worthwhile to do deep work. 

Purge Your Electronic mail Inbox

Checking e-mail in your smartphone is distracting however will be essential. Nevertheless, we will delete unnecessarily distracting broadcasts, so we by no means have the temptation to deviate from productiveness. Use a device like to take away your self from mailing lists in bulk.

One way or the other, it is free.

You are going to be shocked at what number of lists you are on!

Delegate or Delete Assist Electronic mail from Cellular

This was a gamechanger for me. Buyer help is without doubt one of the best issues to outsource. I employed somebody to handle my help emails for $22/hour and I can sleep nicely, figuring out I need not put out customer support fires. 

Delete Distracting Apps

For those who’re severe about limiting your smartphone distractions, I counsel eradicating each social media app. Don’t fret, if it goes horribly otherwise you simply do not need to sacrifice that long run, you may add them again later.

Delete Social Media

This may be extraordinarily time-consuming in the event you’re like me and had tons of of apps. So, iPhone customers, I like to recommend testing a device referred to as iMazing to do that in bulk in your desktop. 

Flip off Default Notifications for Nearly Every thing

Do you actually need alerts from ESPN? Sure, this was arduous for me to show off…What notifications do you will have on by default that you can stay with out? It is most likely nearly all of them. Apps often ask for notifications to be turned on if you set up them and in the event you’re like me, you may need inadvertently given an excessive amount of energy to distracting apps that do not deserve your consideration every time they need. 

Set Morning and Night Guidelines

I like to recommend that you simply not use your telephone for at the very least 1 hour after waking up after which cease utilizing it at the very least 2 hours earlier than mattress. 

(Inversion of) Rule #2 Make It Unattractive

Smartphones are stunning. The decision of the shows, the texture in your hand… it is actually artwork.

The one methods I can assume to make it unattractive is to… 

Use Grey Scale

In line with former Google design ethicist Tristan Harris, who has based the Middle for Humane Expertise, “Going grey scale removes optimistic reinforcements and dampens that urge to maintain loading up social media feeds or cell video games.”


On an iPhone, click on on the aspect button 3x quick and it’ll make all the pieces black and white. This is identical impact as grey scale.

On Android, the grey scale toggle is a part of their Digital Wellbeing suite of instruments that comes constructed into all new gadgets. You may discover ways to implement it on older or newer Android gadgets right here (sorry I haven’t got private expertise utilizing it so I will defer to the professionals). 

Use an Ugly or Obnoxiously Giant Font

You realize what your grandma’s telephone appears like? Make it appear like that. 

Use a Customized Lock Display screen

Make a display that helps you stay aware that you do not need to waste time in your telephone.

Right here is a picture I used for my display saver.

iPhone Lock Screen to Prevent Distractions

The traces, “What For? Why Now? What Else?” had been one thing I took from the guide “Find out how to Break Up with Your SmartPhone” by Catherine Value.

What For? Why are you opening the telephone? Is there an precise motive or are you simply bored? For those who’re simply bored, do not open it. 

Why Now? Is that this a time delicate factor or can it wait? If it might wait, wait. 

What Else? What else may you be doing as an alternative? For those who mindlessly scroll Instagram for 40 minutes, was there a greater use of that very same timeframe?

(Inversion of) Rule #3 Make It Tough

Now let’s put some friction between you and your smartphone.

Transfer Most Distracting Apps to Final Web page

That is a simple repair. For those who’re usually opening your Coinbase account to examine how a lot cash you’ve got misplaced in the present day, put it on the final web page of apps. Swiping left 8 instances will provide you with loads of time to alter your thoughts. 

Make Your Password as Lengthy as Potential

On the iPhone, probably the most we will do is improve our passwords to six digits, however hey, it is one thing!

Set up the Rescue Time App

Rescue Time is a superb app I’ve used for years to watch how a lot time on spending throughout all of my gadgets. It really works along with your pc, pill and smartphone and reveals you issues like what number of instances you’ve got picked up your machine, how a lot time you’ve got spent on it and on which apps. 

Put a Rubber Band across the Center of the Telephone

Sure, a literal rubber band. This makes it arduous to scroll. If it’s worthwhile to, you will should take away it. Take away it dozens of instances a day and it’ll function a relentless reminder of how a lot you are utilizing your telephone.

(Inversion of) Rule #4 Make It Ungratifying

Now, let’s cut back these dopamine ranges just a little.

Get an Accountability Companion

Optimistic peer stress for the win! Get one other smartphone addict (it will not be arduous) to make a pact with you to restrict their display utilization together with you. 

Share the outcomes from RescueTime or no matter app you want along with your accountability companion. 

It is a large buzzkill to inform somebody you respect you did not keep on with your deal.

If you wish to actually kick it up a notch, try a service like GoalsWon. They join you with a devoted coach who will provide you with direct and personalised accountability daily.

Goals Won

There are additionally applications like Stickk that permit you to create contracts that maintain you accountable to your targets. You set your purpose after which create a penalty that you need to pay in the event you do not obtain it. This may be a number of issues from flat out money to another person or a donation to a charity you do not like.

For those who do not keep on with them, pay up!


Smartphone dependancy is just not unusual. How a lot is an excessive amount of is completely as much as you. Nevertheless, if you wish to cut back the period of time you are spending in your smartphone, keep in mind the 4 guidelines…

  • Make It Invisible
  • Make It Unattractive
  • Make It Tough
  • Make It Unsatisfying

Implement as lots of the little ideas I discussed above and you may do tremendous!

Life is Quick. Do not Waste it On Your Telephone 🙂

 Good luck!

Facet Thought: “Why Entrepreneurs Have a Distinctive Attraction to Their Smartphones”

To not make excuses for us, however as entrepreneurs, I consider we’re additional vulnerable to smartphone overuse.

Listed here are some issues that make our expertise with screens so distinctive. 

#1 Checking Every day Gross sales

Stripe, PayPal, and so forth. – Gross sales is presumably probably the most addicting siren’s name of all of them for entrepreneurs. That is very true for these of us who aren’t on mounted incomes. My earnings can differ dramatically from daily. Checking my gross sales analytics is usually a optimistic or unfavorable expertise. It is actually like a slot machine and I consistently need to see what I gained or misplaced.

#2 Monitoring Our Social Media Profiles 

Social media is distracting sufficient, however if you throw your online business into the combination, it may be almost unimaginable to only put it away. I usually examine to see if my posts are getting engagement or if I must put out some fires within the feedback part. 

#3 Checking for Optimistic and Unfavourable Suggestions and Critiques

Though there may be often nothing we will do about it, usually monitoring issues which have opinions is engaging. I examine my guide on Amazon every day in hopes of seeing a brand new 5 star evaluation and dread for a brand new 1 star.

#4 Checking for New Alternatives 

It is a blessing and a curse. As you develop your attain, increasingly more alternatives fall into your lap. No less than as soon as per week I’ve some form of contact concerning a collaboration, new enterprise enterprise or one thing that deserves just a little consideration. They’re hardly ever time delicate, but it surely seems like all of them want fast replies (they do not).

#5 Guaranteeing Nice Buyer Assist

Though I’ve lastly outsourced almost 100% of my buyer help, I am unable to resist the urge to make sure issues are being dealt with appropriately. The extra you satisfaction your organization on its customer support, the more durable it’s to disregard. 

#6 Messaging Companions

That is presumably my most frequent sensible telephone examine in every day. Do I must do one thing? Did one thing go nicely? Did one thing unhealthy occur? Did somebody share a hilarious meme? Ensuring I preserve a wholesome line of communication between myself and my companions is a vital a part of my day.

#7 Doing Really Productive Work

This is the reason we will not completely toss out the smartphone. It is simply too rattling helpful! I file movies, write weblog put up concepts in my notes, and much more. 

#8 Checking Funding Portfolios

There have been few issues much less productive than my funding into cryptocurrency in 2016. The fixed ebb and circulate of the market calls to me every day. Oh, and I do nothing about it! Why do I look? I have no idea. Ever since November of final 12 months, almost each foreign money has persistently plummeted or plateaued, and checking it’s worrying however essential.

This does not excuse us, however in the event you’re beating your self up over your smartphone utilization, simply know you are not alone and it is not a easy repair. 

I am Christian Nnakuzierem Alozie (Kris Kuzie Alozie). A native of Eziama Nneato in Umunneochi LGA, Abia State, Nigeria. I am an inspirational writer and a motivational speaker. And above all, a lover of charity.

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