Phones have inevitably become a necessity. When I was reflecting on how to incorporate more into my slow living lifestyle and to take better care of my health, by going to bed and getting up earlier, I realised that my phone was hindering me from being disciplined about my bedtime.
Scrolling my phone used to be first thing I do when I wake up and last thing I do before going to bed. From there, I discovered more bad habits that increased my usage. So how did I reduce my screen time?
Turn off notifications
I turn off all notifications except phone calls and the apps informing me of work schedules. I customise messaging notifications to only alert me those that I prioritise or are important.
Set a time to check messages and social media
Instead of scrolling my phone when I wake up, before I go to bed and whenever throughout the day, I set times to do that.
Keep my phone in my bag
I used to always hold my phone in my hand when I'm out. Now I do not anymore, so that I will not unknowingly check it as and when. By keeping my phone in my bag, I am more mindful of when I really need to use it.
Using multiple phones
I know it's contradicting, but using multiple phones actually helps me reduce screen time. With each phone having a specific purpose and a limited amount of apps, I'm more mindful about what I'm using the phone for.
Have non digital hobbies
The best way to not use my phones is to keep myself occupied with something non digital. I try to do a bit of colouring every night to reduce screen time before bed and if I have time, I'll colour more throughout the day. I also enjoy reading and doing word search. Although all these can be done digitally, I prefer physical books and also because I'm a stationery hoarder.
So those are a few ways on how I stop being on my phone almost all the time and reduce my screen time. I am now definitely more intentional towards my phone and not mindlessly scrolling. As for what really helped me go to bed earlier, is the limit on the apps on the one phone that I bring to bed to scroll. I will become bored and sleepy very quickly since there's nothing much to see. My mindfulness will then turn off the lights and sleep instead of going for another phone.
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