The average person picks up their phone 58 times per day. Mainly because of the 80+ notifications the average person gets every day. So one of the first steps to reducing your phone usage is to silence unnecessary notifications. This will prevent your phone from constantly buzzing and grabbing your attention. You should silence notifications for all apps except for the ones you truly need to stay updated on.

1. Make Your Phone Shut Up

Social media companies use bright and attractive colors to trick our brains into a sense of urgency. Red notification badges and bright colored icons are appealing. ﻿This can be avoided by changing your phone to grayscale. This also helps your phone feel boring in general which will make you less likely to pick it up.

2. Make Your Phone Boring

Putting a small speed bump between you and addictive social media apps can go a long way to helping you curb stomp phone addiction. Using apps like ClearSpace that force you to wait 15 seconds before you can open any social media apps, give you the time to think about whether you really need to be on social media or if you are just mindlessly scrolling.

3. Speedbump Strategy

One of the best ways to reduce your phone usage is to find activities that you enjoy and add value to your life. Biking, Running, Art, Movies, Sports etc… You will find that you’ll have so much free time to do the things that you’ve always wanted to. Now is your chance to get outside and live life.

4. Replace It!

This is another example of the speed bump theory in action. Our phones make it so easy to access the world in a blink of an eye.By disabling Face ID and maybe even making your passcode extra long, you can delay the instant gratification from social media apps and deter you from unnecessary phone usage.

5. Disable FaceID

When you’re 80 years old, you’re not gonna look back in your life and think “I should’ve scrolled more or watched a few more YouTube videos.” You’re gonna wish you spent more time with family. You’re gonna wish you did more extra curricular activities. You’re gonna wish you lived life more.

a little different of a video today, but I think it'll be valuable to you! :)



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a little different of a video today, but I think it'll be valuable to you! :)



► Camera Equipment List: https://amzn.to/3IeXXnq
► Desk Setup List: https://amzn.to/42XEwsS

https://www.instagram.com/nathanespinozayt
https://www.tiktok.com/@beowulftiktok
https://www.snapchat.com/add/nathanespinozas

5 Things You Can Do Right Now to Stop Doom Scrolling

Nathan Espinoza