decentering my phone from my life.
warning: it might end up freeing so much brain energy that you end up doing the things you always said you would
Everyone always tells you to spend less time on your phone- but no one tells you how to actually do it.
And if they do- it’s not something that’s sustainable long term. This isn’t a list telling you to delete your apps or never scroll again- it’s about the things that matter being in the center of your life, and when a little scroll on social media seems fun for you- go for it! Your phone is a magnificent tool and it’s so silly to live with it draining you.
The reality is that we unconsciously end up *needing* our phones for everything, and then wonder why we feel so drained and addicted to them. They become the literal center of our lives- when alot of things are better delegated elsewhere.
And in fact, these are little things that become totally automatic. And warning: it might end up freeing so much brain energy that you end up doing the things you’d always said you would. The best part is you’ll effortlessly end up scrolling less- without even trying.
You can choose as little or as many on the list below as feels good to you. Notice how you feel with them- and choose more when you want to amp it up. Treat this as a menu, if you will.
I’ve decided to amp it up and do everything on this list while we’re in New Mexico, in beautiful nature. Can you tell I’ve already felt so much more creative energy because of it? I’ve been posting on substack so much lately.
So, let’s get into it:
Connecting my messages to my laptop. I can shut off my phone for days at a time and not be worried I’m missing anything urgent. Let’s be honest, it’s not texts that distract us- it’s more the plethora of scrolling apps and notifications. I feel so much more comfortable + have the freedom to shut off my phone for hours to days at a time when I know I’m not disconnected to the real people in my life!
Getting an actual alarm: not kidding- phone alarms are how they hook you!! You go to shut off your alarm and voila- the phone is the first thing you’ve looked at since your eyes opened and your brain is in theta waves- and would you look at that? You have a whole plethora of notifications! The phone is now literally the center of your attention, and your attention is how you spend your life. You can get alarm clocks for as little as $30 and it is so worth it. It changes the way you’re brain is programmed for the day. Or you can splurge and get a hatch- I love mine!
Get a book. Those dull times- in cars, lines, etc. instead of reaching for your phone, a book will keep you more curious about the world, alive + present. I love a kindle because it fits in my teeny shoulder bag. If you want to scroll, scroll- but the fun part about this is that you’re doing it because you want to, not because your entire life is only on your phone.
No phone till 12: There’s nothing I need my phone for anymore which makes this realistic if I’m staying home! I have my email, texts, calls, calendar and notes app synced right on my laptop- heck I can even listen to podcasts or vlogs from here too! And it feels SO much better. Try this at least once! You might even be inspired to do it for the rest of the day.
With the laptop trick, you could literally go for days- and maybe a 3 day cleanse would be a good idea for me. Should I try that and document it?
This is a good start, Valerie, but one has to be cautious that they don't become addicted to their laptop next. Because at the end of the day, phone or laptop or speakers - all are just tools to the core problem of excess 'content consumption'. To solve those problems, one has to cultivate small habits over time to rewire their brain and change their habits. I reduced my content consumption from 6 hours to 1 hour per day in 4 years by cultivating such habits.
I love this! No phone until 12 & a real alarm clock. I feel it! Even a sunrise alarm clock would be dope! Thanks Queen!