How to break your phone addiction
(From a designer who makes you addicted)
Recently, I commuted to work on public transport. Unfortunately, my phone died, which resulted in me observing those around me for the 45-minute journey.
As I looked around the train, I noticed something alarming, but unsurprising. EVERYONE was staring at their phones. Eyes glued to their screens, people were consuming a range of content; from Instagram scrolling, to full-on Netflix shows.
With the exception of one person reading a book (good on them), it was as if the whole train was in a collective trance. Honestly, I felt as if I was living in a dystopian film. Obviously, it wasn’t — it was an ordinary Tuesday in London (and probably most cities around the world).
As a digital product designer, my job involves making features that keep people on their phones. More specifically, I have worked on many projects involving personalization algorithms and infinite scroll formats.
While I am not immune to the lure of scrolling (and checking my email far too often), my work has increased my self-awareness of the addictive traits that certain technologies have.
I want to be clear — I believe that designers like myself can use our powers for good. I don’t believe everyone should cancel social media and delete every app on our phones — I love these technologies. Apps like Evolve You, Calm and Feel Better have made me infinitely healthier and happier everyday.
However, I do believe everyone (including myself) needs to take a step back sometimes, and become more edited in their approach to what content they consume.
While I’m not perfect, I’ve developed a few strategies to improve my relationship with technology and social media — I hope they help you too.
How I’ve been breaking my phone addiction…
- Go analog (sometimes): I love reading physical books. Buy one, leave your phone at home and read it outside.
2. Educate yourself: I love to read about technology and design. After all, educating myself on design allowed me to develop greater self-awareness around my technology consumption. Hooked is a great read on this topic.
3. Do an app audit & regularly delete: I don’t believe all apps are evil. Be honest with what you use, and challenge yourself to have as few on your phone as possible. Does TikTok lift you up, but Instagram bring you down? Delete Instagram. Be ruthless — your well-being is your #1.
4. Just don’t make an account: Just because every designer in the world is on Twitter does not mean you need to be if you’re already feeling overwhelmed by the number of social platforms. Live life by your own rules.
5. Use folders: A lot of necessary things have apps now (i.e: my utility bills, emails etc). To reduce the amount of page scrolling & overwhelm on my screen, I find that folders help me feel more organized and make me more disciplined with how many apps I have on my phone.
6. Leave your phone at home: That moment when my phone died was a wake up call. If you need to forcibly pry yourself away, pry yourself away. Go for a walk with a friend — schedule time with nature and someone you love.
This week…
I challenge you to do an app audit on your phone. What apps make you feel good? What apps make you feel bad? Maybe delete some for a week, and see how you feel? If you feel tempted to re-download an app, even if it makes you feel bad, why do you feel this temptation?
Let’s continue the conversation over on LinkedIn! You can connect with me here 👋
