I have been going on a shit-ton of walks and all without my phone. Of course, I miss it but it puts me in the present. I told my friend that I would only be sending my Wordle score to her and none of the other time-wasting games I spend an hour playing in the morning. I also took Apple News off my phone. I have freedom installed on my phone, too, but I still find ways to waste time.
I was listening to Search Engine and one person said that he has his phone charging on a long cord by a chair when he gets home and it’s where it remains until he leaves the house. Essentially, his phone becomes a land line when he’s at home. I may do that.
Jenn, your brain fog is my clarity. You’re doing great from my vantage point!
I’m trying not to look the phone first thing in the morning. As I have coffee I journal (I’m currently making my way through the 100 prompts in The Book of Alchemy by Suleika Jaouad) and/or reading 10 pages of nonfiction (right now that’s How To Do Nothing by Jenny Odell —ha!) Not lighting my brain on fire with the news first thing is helping my brain feel a little less broken.
We instituted a “Screenless Sunday” policy for the family when the kids were growing up, and it is harder to implement than it used to be, but we still try.
Bought a reading chair for my office. Squidgy and comfy and No screens allowed, it’s working! It’s a little safe haven just because I’ve labelled it that.
I've been reading the book "Unsubscribe" and although it's a bit extreme and long-winded, some of the suggestions are good. I've been taking the time to unsubscribe to all the crap emails that come in (rather than just delete) to cut down on the constant barrage of dings in my inbox (which are so distracting on a workday!), I deleted all unnecessary apps on my phone, turned off all notifications, unsubscribed to a ton of podcasts and substacks (even those piling up were becoming stressful!) - I still have more to do, but those actions have been helpful so far!
I felt this post in my bones, so clearly, my practices aren't a solution, but I do feel better when I focus on reading a book (a real paper book) in bed and turn my phone to DND and do not look at it when I am physically in bed. I make a little ritual out of it, with diffuser and hand cream etc etc to program myself its time to sleep after. And in the morning, I look at my email only to prepare myself mentally for anything I need to deal with right away at work, and that's it.
Radically, I took a job as a cashier at a marine supply store after doing "knowledge work" with a master's degree for the last 25 years. It's the best thing I could have done after being home alone, working remotely since 2020, raising kids without a partner (i.e., going days without talking to another adult). At my new job, I can talk to people, start into the middle distance, and feel the frisson of accomplishment with each mundane transaction. Also, I can only look at my phone during my prescribed lunch breaks. I can't remember the last time I went a whole workday without looking at my phone. It feels like enforced discipline, which is what I need.
I have no tips, I have no self control!!! I deleted apps from my phone, and then I logged out of socials from my browser. It’s really hard to stay away but I know it’s good for me. I love the idea of phone away from bedroom but haven’t gotten a manual alarm clock yet.
I created a brand called Take it Offline for this purpose. It started as a way to keep me busy after a lay off and now it's becoming more and more about how to get off our screens and get back to living our lives a little more analog. It's not about going cold turkey. Just doing little things here and there.
My challenge this week is to not look at my phone while standing in a line or at a stop light. Baby steps!
I saw shoulder and paid attention having just had injections in my messy rotator cuff that has been plaguing me for 4 months. Prolotherapy! At 67 it’s deferred maintenance and I hope and believe it will help. As for the brain , well you sound very clear but have you tried the practice of sitting? Look , listen , let your mind go quiet and see what you notice. Or go to the woods or the beach or the desert . I find when I focus on all the beautiful stuff I don’t care about the stuff in my phone as much .
I try to have a 10.00 to 5.00pm schedule of no doom scrolling. I need to look at my phone first thing, just in case, because of family and friends in the UK. I’m currently incapable of letting that bleed into an hour or more of screen time, desperately searching for good news or at least the solidarity and snark I need to keep moving forward right now. But yeah, I break these rules often. Yesterday, I spent most of the day reading (and marvelling) about Ukraine rather than doing the job applications I really should be doing. None of which are landing unfortunately, which doesn’t help and is maaaaybe because I’m so distracted lol?!
I aim for Social Sunday for when I can check out the "social meads." I'm not always great at it, but it's reduced my screen tim A LOT.. But giving yourself a special day to junk scroll might help. The struggle is real!❤️
I don't have anything novel to add other than here for the solidarity and to share what works for me, although I am definitely not perfect. Filling the void that could easily be spent scrolling with reading a book or those long substacks that I bookmark for later, walks, and/or cooking something involved (luckily, I like to cook and from what you've shared w/your readers and listeners, I think you do too). A hobby would be good here but I dont have a 'true' hobby such as a craft or something to keep my hands and mind busy at the same time.
What's worked for me: don't scroll for the first two hours upon waking. I text my neighbour (we walk our dogs together) and that's it. Only check email 9-5 (harder). Auto-message on otherwise, even on a personal email. Remove every app you can. If you feel the urge to scroll, do digital decluttering. Delete photos, screenshots, etc. Don't scroll for the last two hours before bed. I keep a headlamp and book beside my bed for insomnia times. Aim to not pick up my phone for 1 hour, 2 hours, 3... etc. Watching a parent die from dementia made me very motivated to keep my brain in tact and not willfully destroy it for memes.
This year I tried to make New Year's resolution focus on things that make me happy and not on things that would make me the better me. I didn't want to have this list of activities I should do that would make me work toward some elusive best version of myself. I thought about what I like to do and what actually gives me some happiness. My list wasn't that big. Get together with friends more but not in a host a dinner party or such but rather a let's get together for a walk or grab a coffee. Go to the movies more. Streaming movies still has me grabbing my phone and looking up who the hell that actor is or putting it on pause and running to the bathroom or kitchen. Read more. Put the phone down and set timer for 10 or 15 minutes that I have to just read. Going to concerts. I love music but I am a world class champion of talking myself out of something and why it is a bad idea even when I have paid money for the tickets. I had tickets to Nick Cave and the Bad Seeds that I had bought in the fall and as the time approached I was steadily talking myself out of it. My husband had to work and he couldn't go. I have to drive 2 1/2 hours to the venue because I am in a smaller town outside of the big city. But I had a friend who said I will go with you and it will be fun. It was one of the best things I have done all year. When I am deeply engaged in activities I notice I don't look at my phone. Our minds want deep engagement. What can you do that will keep you totally in this minute. Maybe that is why you tend to go back into work? Is work the thing that keeps your mind engaged?
I have been going on a shit-ton of walks and all without my phone. Of course, I miss it but it puts me in the present. I told my friend that I would only be sending my Wordle score to her and none of the other time-wasting games I spend an hour playing in the morning. I also took Apple News off my phone. I have freedom installed on my phone, too, but I still find ways to waste time.
I was listening to Search Engine and one person said that he has his phone charging on a long cord by a chair when he gets home and it’s where it remains until he leaves the house. Essentially, his phone becomes a land line when he’s at home. I may do that.
Jenn, your brain fog is my clarity. You’re doing great from my vantage point!
omg thank you! This is all super helpful x
I should add that I stopped playing the other games but I assume you got that!😅
I’m trying not to look the phone first thing in the morning. As I have coffee I journal (I’m currently making my way through the 100 prompts in The Book of Alchemy by Suleika Jaouad) and/or reading 10 pages of nonfiction (right now that’s How To Do Nothing by Jenny Odell —ha!) Not lighting my brain on fire with the news first thing is helping my brain feel a little less broken.
We instituted a “Screenless Sunday” policy for the family when the kids were growing up, and it is harder to implement than it used to be, but we still try.
Bought a reading chair for my office. Squidgy and comfy and No screens allowed, it’s working! It’s a little safe haven just because I’ve labelled it that.
I've been reading the book "Unsubscribe" and although it's a bit extreme and long-winded, some of the suggestions are good. I've been taking the time to unsubscribe to all the crap emails that come in (rather than just delete) to cut down on the constant barrage of dings in my inbox (which are so distracting on a workday!), I deleted all unnecessary apps on my phone, turned off all notifications, unsubscribed to a ton of podcasts and substacks (even those piling up were becoming stressful!) - I still have more to do, but those actions have been helpful so far!
I just want to say I hear this to the bone. So far, all I've got is the Pomodoro method.
I felt this post in my bones, so clearly, my practices aren't a solution, but I do feel better when I focus on reading a book (a real paper book) in bed and turn my phone to DND and do not look at it when I am physically in bed. I make a little ritual out of it, with diffuser and hand cream etc etc to program myself its time to sleep after. And in the morning, I look at my email only to prepare myself mentally for anything I need to deal with right away at work, and that's it.
Radically, I took a job as a cashier at a marine supply store after doing "knowledge work" with a master's degree for the last 25 years. It's the best thing I could have done after being home alone, working remotely since 2020, raising kids without a partner (i.e., going days without talking to another adult). At my new job, I can talk to people, start into the middle distance, and feel the frisson of accomplishment with each mundane transaction. Also, I can only look at my phone during my prescribed lunch breaks. I can't remember the last time I went a whole workday without looking at my phone. It feels like enforced discipline, which is what I need.
!!!! a marine supply store sounds amazing — i miss and love this kind of work
I have no tips, I have no self control!!! I deleted apps from my phone, and then I logged out of socials from my browser. It’s really hard to stay away but I know it’s good for me. I love the idea of phone away from bedroom but haven’t gotten a manual alarm clock yet.
I created a brand called Take it Offline for this purpose. It started as a way to keep me busy after a lay off and now it's becoming more and more about how to get off our screens and get back to living our lives a little more analog. It's not about going cold turkey. Just doing little things here and there.
My challenge this week is to not look at my phone while standing in a line or at a stop light. Baby steps!
I saw shoulder and paid attention having just had injections in my messy rotator cuff that has been plaguing me for 4 months. Prolotherapy! At 67 it’s deferred maintenance and I hope and believe it will help. As for the brain , well you sound very clear but have you tried the practice of sitting? Look , listen , let your mind go quiet and see what you notice. Or go to the woods or the beach or the desert . I find when I focus on all the beautiful stuff I don’t care about the stuff in my phone as much .
I try to have a 10.00 to 5.00pm schedule of no doom scrolling. I need to look at my phone first thing, just in case, because of family and friends in the UK. I’m currently incapable of letting that bleed into an hour or more of screen time, desperately searching for good news or at least the solidarity and snark I need to keep moving forward right now. But yeah, I break these rules often. Yesterday, I spent most of the day reading (and marvelling) about Ukraine rather than doing the job applications I really should be doing. None of which are landing unfortunately, which doesn’t help and is maaaaybe because I’m so distracted lol?!
I aim for Social Sunday for when I can check out the "social meads." I'm not always great at it, but it's reduced my screen tim A LOT.. But giving yourself a special day to junk scroll might help. The struggle is real!❤️
I don't have anything novel to add other than here for the solidarity and to share what works for me, although I am definitely not perfect. Filling the void that could easily be spent scrolling with reading a book or those long substacks that I bookmark for later, walks, and/or cooking something involved (luckily, I like to cook and from what you've shared w/your readers and listeners, I think you do too). A hobby would be good here but I dont have a 'true' hobby such as a craft or something to keep my hands and mind busy at the same time.
What's worked for me: don't scroll for the first two hours upon waking. I text my neighbour (we walk our dogs together) and that's it. Only check email 9-5 (harder). Auto-message on otherwise, even on a personal email. Remove every app you can. If you feel the urge to scroll, do digital decluttering. Delete photos, screenshots, etc. Don't scroll for the last two hours before bed. I keep a headlamp and book beside my bed for insomnia times. Aim to not pick up my phone for 1 hour, 2 hours, 3... etc. Watching a parent die from dementia made me very motivated to keep my brain in tact and not willfully destroy it for memes.
'not willfully destroy it for memes' — feel this down to my marrow! also i'm sorry about your parent x
This year I tried to make New Year's resolution focus on things that make me happy and not on things that would make me the better me. I didn't want to have this list of activities I should do that would make me work toward some elusive best version of myself. I thought about what I like to do and what actually gives me some happiness. My list wasn't that big. Get together with friends more but not in a host a dinner party or such but rather a let's get together for a walk or grab a coffee. Go to the movies more. Streaming movies still has me grabbing my phone and looking up who the hell that actor is or putting it on pause and running to the bathroom or kitchen. Read more. Put the phone down and set timer for 10 or 15 minutes that I have to just read. Going to concerts. I love music but I am a world class champion of talking myself out of something and why it is a bad idea even when I have paid money for the tickets. I had tickets to Nick Cave and the Bad Seeds that I had bought in the fall and as the time approached I was steadily talking myself out of it. My husband had to work and he couldn't go. I have to drive 2 1/2 hours to the venue because I am in a smaller town outside of the big city. But I had a friend who said I will go with you and it will be fun. It was one of the best things I have done all year. When I am deeply engaged in activities I notice I don't look at my phone. Our minds want deep engagement. What can you do that will keep you totally in this minute. Maybe that is why you tend to go back into work? Is work the thing that keeps your mind engaged?