How to wean yourself to spend time on the phone?

Do you notice the habit of grabbing the phone every minute? Something needs to be done with this.

More recently, we wrote about how to learn how to spend less time on the Internet , and now let's talk about a similar problem - when the phone from a faithful ally turns into a source of endless procrastination.

For many people, smartphones and applications have an irresistible attraction. It is impossible to concentrate and work productively when a news feed with funny pictures is at hand, a whole set of games and instant messengers.

Tired of wasting time? So let's fight it. We have eight tips to help you set up your smartphone so that it loses its temptation and stops taking up a lot of time.

1. Activate monochrome mode

You must have heard this advice before. It is so effective that many speak of it as the most effective measure. Translate the color scheme of the screen in grayscale. The smartphone itself from this will not become less functional, it just ceases to be too attractive.

The human brain is designed so that it attracts bright colors, so the colorful icons look so alluring. By depriving the brain of the opportunity to see vivid pictures on the phone, you make it clear that there is nothing interesting here, and you should not spend time on this.

In iPhone, monochrome mode is in the main settings. To enable it on Android, you first need to activate the developer mode: quickly click on the line “Build number” in the section “Settings - System - About phone”. After that, go to “Settings - System” and in the new section “For Developers” find the group of options “Hardware-enhanced visualization”. Select the Simulate Anomaly function and set it to Monochrome.

Alternatively, you can simply put black and white wallpapers and icons on your phone.

2. Turn off unnecessary notifications

The idea that we can miss something important is scary (this is called the syndrome of lost profits). Therefore, we feel the obligation to respond to every signal and reach for the phone when we hear the notification sound. But as soon as the phone is in the hands, it is likely to hang in it for a long time.

To prevent this from happening, turn off all notifications except the most significant ones.

The best option is to leave only those notifications that indicate that a real person is trying to contact you: instant messengers, phone calls, personal messages on social networks . All the rest will wait.

3. Turn off the labels on the icons

Round marks on the icons appear when an unread message appears in the application, and the number shows their number. Usually they have a red or orange color, which the brain associates with danger (hence the desire to run the program and get rid of the obsessive icon).

In fact, most of these notifications do not carry significant information. Disconnect them, and there will be no reason to run the application once again because of the fear of missing something.

4. Put things in order on the home screen

The first thing you should see after unlocking your phone is a small set of important services. If somewhere between them the VKontakte icon lurks, you will have a natural desire to check if your friends have posted something interesting. So in flipping through the tape, half a day will pass.

Remove social network applications from the home screen, leave only important information in sight - the time, weather widget and applications necessary for work. Hide games and everything else.

5. We create additional difficulties for launching applications

Unloading the application from the RAM will wean it mindlessly poke on the icons. When you want to log into the same application again, the launch will take several seconds. And even these few seconds will give reason to think - do you really need Instagram now?

Another option is to complicate the unlocking of the smartphone, set a long and complex password instead of instantly entering with a fingerprint.

As they say, out of sight, out of mind. For the duration of the work, remove the smartphone away from your eyes, in a bag or take it to another room. Set to silent mode. The less often he recalls his existence, the less temptations to be distracted by him.

6. Destroying the habit at the level of muscle memory

Muscular memory is a powerful thing, it is very important in everyday life, as it helps to carry out actions without thinking about them. When you walk down the street, ride a bicycle or turn a key in the lock, your muscles work on the machine, this is muscle memory. But sometimes it plays against you: if you go to Instagram a hundred times a day, your fingers will remember where the icon is located and can find it even if you don’t look at the screen.

Two methods will help to overcome muscle memory. First, move app icons more often. So you have to spend time searching, it is very inconvenient. Secondly, make it a habit to search for an application by name through the search bar, rather than launching it through an icon from the desktop.

These techniques will force you to be more conscious about working with applications and will wean you from automatically starting.

7. Remove unnecessary applications

Scrolling through a long list of applications, it is easy to get distracted by something irrelevant and instead of the collaboration service “accidentally” launch some old, long-forgotten toy.

Free your phone from old trash. Ruthlessly remove everything that prevents you from focusing on important matters, and what you have not been using for a long time. The application can always be reinstalled if it is needed, but if it is not needed now, it is better to refuse it.

After this, the reasons to "stick into the phone" will be an order of magnitude less.

8. Use the smart column for search queries

The smartphone has too many temptations, so it’s wiser not to pick it up once again. If you have a smart speaker, such as Amazon Echo or Google Home, you can request information through it.

As soon as you get rid of the habit of clutching at a smartphone every time you need to look at something on the Internet, you will notice that you began to spend much less time with it and focusing on business has become easier.