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November 18, 2020

Are You Addicted to Your Phone?

If you watched Netflix's latest documentary, The Social Dilemma – you're probably already wondering if you're addicted to your phone.

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If you watched Netflix's latest documentary, The Social Dilemma – you're probably already wondering if you're addicted to your phone.

No? Okay. Well, let me ask you this:

  • Are you reading this on your phone right now?
  • Did you wake up this morning and immediately reach for your phone?
  • Is your phone within 3 feet of you at all times, otherwise you feel uncomfortable?

It's okay if you answered "YES" to most of the questions. You're in the majority! Studies say most people spend 2 hours and 51 minutes a day on their phones.


But, if you still doubt your addiction, I get it.

That's what I thought too. Big deal, right? But then, like many before me, I had a reality check.

Are you ready for yours?

If so, answer the following 3 questions:

  • Ideal: How much time would you like to spend on your phone?
  • Expectations: How much time do you think you spend on your phone?
  • Reality: Now look at your phone's screen time. How much time are you actually spending on your phone?
  • If you have an Apple device, the screen time feature is in the settings. Or you can download an app like Momento to track your screen time.

If you're like me, the numbers look something like this:

  • Ideal: 1 hour.
  • Expectations: 2 hours?
  • Reality: 3 hours!!!

I honestly could not believe my eyes. Was I really spending 3 hours a day on my phone? What was I even doing? I couldn't even remember. I know I like to read articles and watch YouTube videos – but 3 hours a day? It was absurd!

Just like that, I became aware I had an addiction.

But, even before that reality check, there were signs. For example, after staring at my phone for too long, I would sometimes have double-vision for hours. Or, some nights, I would stay up late at night staring at my phone, only to be SHOCKED that it was 2 in the morning!

Enough is enough.

How to Plug into Reality.
It's not easy, but I've thought of some quick 5-minute fixes to get you started! Remember, the less time we spend on our phones, the more time we have for things that matter - like, accomplishing our goals or spending time with loved ones.

  • Disable Notifications. All of them. Seriously. 🔥
  • Invest in an Alarm Clock. Do yourself a favor and invest in an "old fashioned" alarm clock. That way, you can hide your phone in a different room while you catch some zzz's.  ⏰  A phone is most dangerous on a nightstand. When we're tired, we're practically defenseless against our phone's addictive charms!


  • Update your Lock Screen. Choose a picture that will remind you to THINK before you open your phone. When you see this picture, you'll instantly have to ask yourself, Is this necessary? No more unconsciously opening your phone. I designed the image on the left for you to use as your lock-screen! It works best with an iPhone 11. 📱
  • Start a New Hobby. Congrats! One of the benefits of getting un-addicted to your phone is you'll have more free time! Decide what to do with it now, so you have a plan of action for times when you'd typically reach for your phone.
  • For example, if you tend to stare at your phone before bed, maybe replace that time with reading a book instead? Pick a book now and set it on your nightstand. Then before bedtime, tonight, set up your phone to charge in another room, so it's hard to reach. That way, by the time you're all snuggly and tucked into bed, it will be easier to pick up a book than your phone. 📚


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