Reduce phone use: Stop bad habits

In an age where technology is omnipresent, many people find it difficult to limit their phone use. If you are one of these people and are looking for a way to break the habit, this article might just help you. Using the method of James Clear, author of the book "A Little Thing Can Change Everything", we will examine how it is possible to overcome phone addiction.

The principles of breaking habits

James Clear identifies four reverse laws for breaking a habit: making the habit invisible, unattractive, difficult, and unsatisfying.

Apply the principles to reduce phone use

1. Make the habit invisible: One of the first steps to reducing your phone use is to make it less visible. For example, you can store it in a drawer or another room when you are working or spending time with your family. If your phone is out of sight, you'll be less tempted to constantly check it.
   
   
2. Make the habit unattractive: You can make excessive phone use less attractive by being aware of the costs it incurs. For example, make a list of things you could accomplish if you spent less time on your phone, such as reading a book, exercising, or spending time with loved ones. You can also turn your phone to black and white, this stimulates less dopamine in your body and you are directly less inclined to spend hours scrolling
   
   
3. Make the habit difficult: Add obstacles to using your phone. For example, you could disable certain notifications, or block apps for a limited time.
   
   
4. Making the habit unsatisfying: This involves ensuring that excessive phone use does not bring satisfaction. To do this, you can track and write down the time you spend on your phone each day. By seeing concretely how much time you're wasting, you might be less likely to do it in the future.

One step at a time

Remember, changing a habit doesn't happen overnight. It requires time, patience and perseverance. Don't be too hard on yourself if you occasionally relapse. Every time you manage to resist the urge to check your phone, it's a small victory. Over time, these small victories add up and lead to lasting change.

Ultimately, your phone is a tool. Like any tool, it should be used in a way that helps you, not harms you. By applying James Clear's principles, you can regain control of your time and live a healthier, more productive life. You have the power to change your habits, and every effort counts. Good luck on your journey to healthier phone use!

See you soon,
The Arits team