How I Fixed My Phone Addiction
Summary
TLDRThis video script addresses the alarming reality of excessive screen time, illustrating the potential loss of over 9 years of life to phone usage. The speaker shares personal experiences and offers practical tips to curb phone addiction, including muting notifications, uninstalling time-consuming apps, and using alternative devices. The goal is to reclaim valuable time and improve real-life interactions, with a focus on reducing screen time to less than half of the average 4 hours per day.
Takeaways
- 🕰️ Spending 4+ hours a day on your phone can accumulate to over 9 years of your life by the age of 70.
- 👨👧 Parenting can be negatively impacted by excessive phone use, leading to missed moments with children.
- 🔕 Turning your phone to silent mode can reduce interruptions and distractions throughout the day.
- 📵 Disabling notifications for non-essential apps can help minimize the urge to check your phone constantly.
- 🗑️ Deleting and uninstalling apps that consume a lot of time can be a bold but effective step in reducing screen time.
- 🏠 Keeping your home screen clean with only essential apps can prevent mindless scrolling and reduce distractions.
- 📵 Turning off 'Tap to Wake' and 'Raise to Wake' features can prevent the phone from waking up and drawing attention.
- 🎨 Enabling grayscale mode on your phone can make it less appealing to use, thus reducing the time spent on it.
- 📞 Using alternative devices like smartwatches or AR glasses can help in managing notifications and reducing phone usage.
- 🔒 Disabling voicemail can be a way to avoid unnecessary distractions and encourage more immediate forms of communication.
- ⏱️ Setting app limits can help you manage the time spent on specific apps and prevent overuse.
Q & A
What is the main concern discussed in the video script?
-The main concern discussed in the video script is the excessive amount of time people spend on their phones, which can lead to a significant loss of productive life and negatively impact personal relationships.
How much time does the average person spend on their phone daily, according to the script?
-According to the script, the average person spends four hours per day on their phone.
What is the cumulative effect of spending 4 hours a day on the phone over a lifetime?
-The cumulative effect of spending 4 hours a day on the phone from the age of 15 to 70 is like wasting over 9 years of one's life.
What is the first step suggested in the video to reduce screen time?
-The first step suggested in the video to reduce screen time is to switch the phone to silent mode to minimize interruptions and distractions.
Why is it recommended to turn off notifications for most apps?
-Turning off notifications for most apps is recommended to prevent distractions and reduce the urge to check the phone constantly for non-essential updates.
What is the significance of uninstalling apps that consume too much time?
-Uninstalling time-consuming apps, especially social media apps, is significant as these apps are designed to capture attention and keep users engaged for as long as possible.
What is the impact of removing apps from the home screen and organizing them?
-Removing apps from the home screen and organizing them can reduce the temptation to open them and get distracted, promoting the use of only essential apps.
Why is turning off 'Tapped to Wake' and 'Raised to Wake' features beneficial?
-Turning off 'Tapped to Wake' and 'Raised to Wake' features is beneficial as it prevents the phone from automatically waking up and drawing the user's attention to potential distractions.
What is the effect of using grayscale mode on the phone's screen?
-Using grayscale mode on the phone's screen makes the phone less visually appealing and reduces the desire to use it, as it removes the colorful distractions that apps use to capture attention.
How can using other devices like smartwatches or AR glasses help in reducing phone usage?
-Using other devices like smartwatches or AR glasses can help in reducing phone usage by providing alternatives for checking notifications, sending messages, and taking photos without needing to reach for the phone.
What is the result of the video creator's personal experiment with reducing screen time?
-The video creator managed to reduce their screen time from over 4 hours per day to about half of that, and in some cases, under 1 hour per day, by implementing various strategies discussed in the script.
What is the role of the sponsor, Keeper, in the video script?
-Keeper is the sponsor of the video and offers a password manager that helps users securely store and manage their passwords, which is a useful tool but not directly related to reducing screen time.
Outlines
📱 Reducing Screen Time for a Healthier Life
The speaker begins by highlighting the alarming amount of time people spend on their phones, equating it to wasting over 9 years of life from age 15 to 70. They express concern about the impact of phone addiction on parent-child interactions and share their personal resolution to reduce screen time. The video aims to provide practical tips to cut down on screen time, inspired by Max Row's video, and will demonstrate the effectiveness of these methods using the presenter's own experience with their s24 ultra phone.
🔕 Strategies for Cutting Down on Phone Distractions
The speaker outlines several strategies to reduce screen time, starting with putting the phone on silent mode to minimize interruptions. They suggest customizing audio settings on Android to allow calls but mute other notifications. The next step is turning off notifications for all non-essential apps to avoid distractions. The speaker also recommends uninstalling time-consuming apps like social media platforms and decluttering the phone's home screen. Additionally, they discuss the benefits of using features like 'tapped to wake' and 'raised to wake' sparingly to avoid mindless phone checks.
🎨 Utilizing Grayscale and Other Devices to Combat Phone Addiction
The speaker shares their experience with using grayscale mode on their phone to make it less appealing for use, which significantly reduces the time spent on the device. They also mention the potential of using other devices like smartwatches and AR glasses to handle notifications and tasks without reaching for the phone. Another personal strategy they discuss is disabling voicemail to avoid the distraction of checking messages. Lastly, they talk about using app limits as a failsafe to control the time spent on specific apps, reflecting on their own progress in reducing screen time with a combination of these methods.
🏋️♂️ Balancing Fitness Tracking with Screen Time Reduction
The speaker concludes by sharing their personal experience with implementing the discussed strategies. They managed to cut their daily screen time in half, with some days showing under an hour of usage. However, they acknowledge a challenge in tracking workouts at the gym, which involves the phone. Despite this, they consider their overall reduction in screen time a success. The speaker encourages viewers to share their tips for reducing phone addiction and to reflect on the impact of the suggested strategies.
Mindmap
Keywords
💡Screen Time
💡Phone Addiction
💡Notifications
💡Uninstall
💡Home Screen
💡Tapped to Wake
💡Grayscale
💡Smartwatch
💡Meta Ray-Bands
💡App Limits
💡Voicemail
Highlights
Battery technology has improved significantly, but screen time has become a major part of our daily lives.
The average person spends 4 hours per day on their phone, accumulating to 60 days a year.
From age 15 to 70, the total screen time could equate to wasting over 9 years of one's life.
Phone addiction affects parent-child interactions, causing parents to miss out on important moments.
The speaker has made a conscious effort to reduce screen time and shares their experience.
Maxwell Row's video inspired the speaker to try his recommendations for reducing screen time.
Switching the phone to silent mode can help reduce distractions during the day.
On Android, users can granularly set audio settings to allow calls but mute other notifications.
Turning off notifications for non-essential apps can prevent constant interruptions.
Uninstalling time-consuming apps like social media can be a bold step to reduce screen time.
Cleaning out the home screen and removing non-essential apps can help avoid unnecessary distractions.
Disabling 'tap to wake' and 'raised to wake' features can prevent mindless phone interactions.
Using grayscale mode on the phone can dramatically reduce the desire to use it by making it less visually appealing.
Wearing a smartwatch can help reduce the need to pull out the phone for messages or calls.
Meta Rand glasses offer hands-free phone usage, which can decrease screen time.
Switching off voicemail can be a personal strategy to avoid unnecessary phone interactions.
Setting app limits can help control the amount of time spent on specific apps.
The speaker managed to reduce their daily screen time to under 2.5 hours, and sometimes under 1 hour.
Implementing a combination of strategies can effectively reduce phone addiction and improve quality time with others.
Transcripts
[Music]
Battery Technology is getting better and
better and better but when you realize
that getting four plus hours of screen
on time per day is literally as much as
60 days every year staring at your phone
screen and that's just 4 hours which is
just the average that many people spend
on their phone every single
day from the age of 15 years old through
to being 70 years old that is like
wasting over 9 years of your life
attached to your phone and every so
often whilst I'm mindlessly scrolling my
feeds I see a video that really hits
hard as a parent showing the difference
that this literal phone addiction makes
to how we interact with our kids from
not really watching my son play his
favorite video games to beating 98 other
players to get a win and just being
there whilst my daughter colors and
writes her incredible love notes that
she loves to leave around the house for
us which I never want her to stop by the
way instead of being right there with
her helping her and being creative
together now for the past week I've made
a notable effort to do what I've always
told myself I should do and that's to
reduce my screen time to as little as
possible and so in this video I want to
share with you exactly what you can do
to reduce your screen time I want to
give you over a decade of your life back
and then I want to share how well I
actually managed doing these things
myself for the past week I want to give
a shout out to Max well row here as his
video actually sparked this idea for me
to try his recommendations to see how
far I could actually go and pretty much
all of these you can do on both iPhone
and Android phones but for the purpose
of this video I'll be using my phone the
s24 ultra
[Music]
here now easy one to begin with switch
your phone to silent mode you just don't
need your phone beeping and blinking and
interrupting you during your day so
flick or press the m switch swipe down
on Android and mute your device and if
you really want or need to this is
something you can only do on Android
right now you can granular set your
audio settings so your phone will still
ring if someone calls you but everything
else is
muted the next step is to switch off
your notifications for pretty much every
app now I actually did this for a few
apps already but it's not until I
started looking through the list that I
realized how little I had actually done
now in some cases I realized I was
actually getting double notifications
from when someone had messaged me on
Whatsapp and then it would notify me a
second time on another social messaging
app that I was using so switch off
everything you don't need to be
distracted by breaking news you
definitely don't need to be interrupted
by any social media apps duelingo can
wait I was even getting notifications
from the weather app and Google photos
so switch all of these off and if you
really don't want to miss something like
maybe you do want to know that someone
has sent you a message you can just
leave leave on the badge notifications
so you know there's something for you
when you pick up your phone and manually
check to see what's there now the next
step is a bit of a bold step but it can
really make a dramatic difference to
your phone habits and that is to totally
remove delete and uninstall any app that
you already know takes up too much of
your time now I would say here that this
is especially important for social media
apps like Tik Tok Instagram even YouTube
because they are designed to try
everything they can to grab your
attention the second you open that app
curating this personalized list of
videos that are designed to keep you in
and using and scrolling in that app as
literally long as humanly possible now
I'm sure we've all had this same issue
but I have a huge problem with posting
my content on various platforms the
number of times I go to post you know
one of my videos and then an hour later
I finally come to my senses and wonder
where the last hour had gone when I
should have been doing something else
but instead i' just being you know
scrolling on Tik Tok and it's the same
with Instagram Facebook YouTube it
really is a problem now if you really
have to you can get to them from a
desktop computer where they are far less
likely to take up you know an hour of
your time each time and then taking this
a step further clean out your homepage
remove everything from there aside from
the essential apps now that might be
your phone your calendar music messaging
and a web browser perhaps but you do you
here like pick the apps that you
actually want to use every day not ones
that are constantly nagging for your
attention
just move all the other apps onto other
Pages or remove them if you can hide
them away so you can't quickly and
easily scroll to them and again get
distracted by them now the next one made
a big difference for me on my s24 ultra
and that is turning off tapped to wake
and raised to wake now the number of
times I would I guess just out of habit
be sat there and maybe at a table
talking to my friends and just tap my
phone screen where my mind was just like
oh let's check what the time is even
though I'm wearing a watch silly thing
when really it was an opportunity for my
you know subconscious brain to see that
I had notifications again that needed my
attention to then inexplicably pick up
my phone and interact with it when I had
no real intention of doing so now
raising toake was also the same I'd be
on my way out I would pick up my phone
the screen would then wake up and yet
again I'd be sucked into checking my
social media or reply to messages or
emails so just preventing your phone
from automatically waking up and just
letting you glance at those distracting
notifications
is a quick and very easy win right
here okay so this next one is probably
the biggest one for me here right now
it's a really simple change and has by
far had the biggest impact but also has
a bit of a weird side effect that's not
really very nice but first I want to
thank the sponsor of this video keeper
now keeper offers an incredibly useful
and hypers secure password manager being
able to store organize and manage all of
those long and complicated passwords
that you are never meant to remember for
the first place because they are
complicated for a reason with keeper you
can access store and share your
passwords pass Keys even MFA codes
across iOS Android Mac PC making it
super useful and easy to use unique
passwords on each and every different
device you subscribe to one for Netflix
for Google for your bank and then if you
get caught up in some breach like when
23 and me lost 7 million yes 7 million
people's data all you have to do is
change one password and not worry about
the hundreds of other accounts that you
otherwise would have to log into one by
one and change now I am a huge fan of
people using a proper like fully
featured password manager and I reached
out to keeper asking if they would
sponsor this video and they graciously
agreed to so there'll be a discounted
link for you down below in the video
description where you can pick up either
keeper personal or keeper family at the
cheapest price ever so one of the most
disgustingly effective ways to reduce
screen time is this now you'll see what
I mean once you try it yourself on
Android and on my24 Ultra head over to
settings accessibility Vision
enhancements color correction and then
set it to gray scale and then flip it on
and instantly your phone like no matter
whether you've done any of the other
things in this video your phone becomes
absolutely boring to use it's really
really surprising how well this works
now turning on grayscale removes pretty
much every platform's ability to grab
your attention there's no flashing red
notification bubbles duelingo angry face
face can't guilt you into just just one
more french lesson and even when you're
inside an app everything being like the
same kind of gray color just completely
changes the whole experience of just
mindlessly scrolling that it just
becomes boring and this is where it is
really really great but also really
really difficult to stick to because
your phone becomes boring the
self-discipline required to keep it on
grayscale is huge I think it probably
proves to you just how addicted you are
to your phones we love that don't me in
here when we pick them up and see a long
list of notifications from all the the
things that that need us that need our
attention but this is by far one of the
fastest ways to reduce your screen time
just by doing this one step on its own
now the next ones I've got for you might
be a little bit out there but hit me out
here now one of the issues I've noticed
with myself is that it's less about the
information I get from my phone but it's
more about the physical action of taking
a phone out of my pocket to read or
reply or even take a photo so using
other devices I feel can really play a
big part in fixing your phone addiction
from wearing a smartwatch which I would
otherwise say is a very bad idea you
know bringing all your notifications
with you everywhere you go on your wrist
but it can also be a positive as long as
you all have all those you know nagging
notification switched off then a
smartwatch can be great because it just
prevents you from even reaching into
your pocket and pulling your phone out
in the first place a quick glance to
read a message or see who is calling you
before you reach for your phone can be
great if done responsibly and likewise
one of my favorite tech products of this
year actually is actually the meta Rand
glasses now these things alone have
given me the ability to use my phone way
less reading messages out to me letting
me send messages being able to take
photos without reaching for my phone and
sometimes like interrupting which is
kind of quite a spare of the moment
event particularly with kids who don't
stand still and I've said it a few times
already but being able to walk or drive
and receive messages from someone and be
able to reply to them and even send them
a photo without once reaching for your
phone I just I just think is a huge win
now another one I found to be personally
really good for me has been completely
switching voicemail off on my phone now
if they know you well enough they'll
likely be able to get hold of you
another way an email a text message or
if it's really that urgent they'll just
call you another time again later now
most of the voicemails I had before were
either spam or just stuff I didn't need
to waste my time picking my phone up
playing it back and then again
inevitably going down like another
Rabbit Hole of Just Apps distracting me
and
as a bit of a fail safe across
everything you can always set app limits
now the s24 ultra and s24 series and all
Samsung phones really have some built-in
settings that lets you set timers on an
app which then lock you out from an app
if you go over that time unless you
forcibly go and change the timing design
each time you go over so after
implementing all of these for the past
week how well did I Fair actually fairly
well I managed to reduce my screen time
down from 4 plus hours per day to half
of that and in some cas places under 1
hour per day but I do have a bit of a
problem with my own stats because for
the first hour maybe hour and a half
every single day I go to the gym and for
almost that full hour and a half I have
my phone open on the gym app I use to
log my workout so I can you know track
my weights and all that kind of stuff
and then in between sets I do find
myself just listening to music podcast
checking emails and messages it's kind
of my time to catch up on the morning
now that's something I haven't really
figured out a way around unless I go to
you know track my workouts on paper
which I don't really want to do because
then you lose all the analytics of my
progression but the good news is that
this actually means that my reduced
daily average of 2 and 1/2 hours of
screen time per day is actually more
like 1 hour and I would say that is
pretty damn good but let's be realistic
here you're probably not going to switch
off everything and set your phone to
grain scale because honestly it just
feels awful to stare at a phone that's
in black and white it's just a really
odd feeling now I would say that for me
switching off notifications uninstalling
Tik Tok disabling tapped awake and
raised awake using other connected
devices like my watch like my Ray bands
and actually just setting screen timers
for something like dualingo which I can
then really get competitive about
sometimes when I'm so close to like
placing first each week it just drives
me in to play more all of these things
combined will help me to actually put my
phone down and spend more quality time
with those people around me and so I
hope one or some of these steps also
helped you I'd love to know any tips you
have for reducing phone addiction and if
any of those steps have helped you down
in the comments down below and I will
see you in the next video cheers bye-bye
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