How to STOP Phone Addiction and take control of your life | Anuj Pachhel
Summary
TLDRIn this video, the speaker addresses the issue of phone addiction and its detrimental effects on daily life, particularly sleep and productivity. They share personal experiences and offer practical tips to help viewers regain control over their screen time. Strategies include setting time limits for social media, increasing friction to delay app access, tracking phone activity, and creating phone-free zones. The speaker also suggests using alternative accounts on social media for a more focused feed, replacing screen time with productive activities, and occasionally practicing a 'no phone day' to break the cycle of addiction.
Takeaways
- đ **Realize Addiction**: The first step to controlling phone addiction is acknowledging that you have a problem and recognizing the amount of time wasted on your phone.
- đ **Set Time Limits**: Allocate specific time slots for social media use to prevent mindless scrolling and maintain control over your daily screen time.
- đ« **Increase Friction**: Utilize tools or strategies that create a slight delay or obstacle before accessing social media apps to encourage mindful usage.
- đ **Track Your Activity**: Regularly monitor your phone usage through built-in tools like Screen Time or Digital Well-being to stay aware and set reduction goals.
- đ± **Uninstall Temporarily**: While not a permanent solution, occasionally uninstalling apps can provide short breaks from addictive behaviors.
- đ **Change Your Feed**: Create alternative social media accounts that follow only essential or productive content to reduce distractions.
- đž **Replace with Productive Activities**: Substitute screen time with engaging hobbies or tasks that can occupy your time more meaningfully.
- đ« **Establish Phone-Free Zones**: Designate areas in your living or working space where phones are not allowed to maintain focus and reduce temptation.
- đ **Keep Charging Stations Away**: Physically separate your phone from your workspace or bed to minimize the urge to check it frequently.
- â± **One-Minute Rule**: Before picking up your phone for a non-essential reason, pause for a minute to reflect and reconsider the action.
- âïž **Use Zen/Focus Mode**: Activate settings on your phone that limit distractions during periods of concentrated work or study.
- đ” **No-Phone Days**: Occasionally, commit to a full day without using your phone to reset your habits and appreciate life beyond the screen.
Q & A
What is the main issue discussed in the video script?
-The main issue discussed in the video script is the problem of phone addiction and its negative impact on people's lives, particularly affecting their sleep and productivity.
How much time does the speaker estimate is spent on Instagram per week by most people?
-The speaker estimates that most people spend more than 10 to 12 hours per week on Instagram, and in some cases, it can even reach 20 hours.
What is the speaker's profession and how does it relate to their screen time?
-The speaker is a medical student and content creator. Despite being a content creator, they emphasize the importance of managing screen time effectively.
What is the first step the speaker suggests to address phone addiction?
-The first step the speaker suggests is to realize and accept that one has a phone addiction, which is crucial before attempting any other strategies.
Why does the speaker advise against immediately uninstalling social media apps?
-The speaker advises against immediately uninstalling social media apps because it's often not a sustainable solution, and people tend to reinstall them after a short period, potentially leading to a binge and more harm than good.
What alternative does the speaker propose instead of uninstalling apps?
-Instead of uninstalling apps, the speaker proposes setting specific time limits for using social media and increasing friction to access these apps, such as placing them on the last page of the app drawer.
How can tracking phone activity help in managing screen time?
-Tracking phone activity helps in managing screen time by providing data on how much time is spent on different apps, which can be used to set goals and stay accountable for reducing usage.
What is the concept of 'phone free zones' mentioned in the script?
-The concept of 'phone free zones' refers to designated areas where the phone is not allowed, such as a study desk or during meals, to help reduce distractions and encourage focus on the task at hand.
What is the 'one minute rule' suggested by the speaker?
-The 'one minute rule' suggested by the speaker is a technique where, before picking up the phone to scroll mindlessly, one should pause for a minute to reflect on whether it's a good use of time, potentially preventing the action.
How does the speaker recommend changing the social media feed to reduce distractions?
-The speaker recommends creating an alternative social media account and following only essential and productive content, or unsubscribing from distracting channels to change the feed and reduce the temptation to scroll.
What is the significance of the 'no phone day' concept mentioned in the script?
-The 'no phone day' concept is about taking a complete break from the phone for a day to practice detachment and focus on other activities, which can be a challenging yet effective way to reduce dependency on the device.
Outlines
đ± Overcoming Smartphone Addiction
The speaker addresses the issue of smartphone addiction, particularly the tendency to waste time on social media and its impact on daily life and productivity. They emphasize the importance of recognizing one's own addiction as the first step towards change. The speaker shares personal experiences, including their own screen time during lockdown and how they managed to reduce it. They suggest setting specific time limits for social media use, increasing friction to access apps, and tracking screen time as strategies to regain control over one's life and time.
đ Strategies for Reducing Screen Time
The speaker offers various strategies to help viewers reduce their screen time. They suggest creating an alternative social media account to follow only essential content, unsubscribing from unproductive channels, and replacing screen time with more engaging activities. The importance of setting up phone-free zones and keeping charging stations away from workstations is highlighted. The speaker also recommends using features like Zen mode or Airplane mode to block distractions and proposes the idea of a 'no phone day' to help viewers disconnect completely from their devices.
Mindmap
Keywords
đĄPhone Addiction
đĄScreen Time
đĄContent Creation
đĄSocial Media
đĄProductivity
đĄDigital Well-being
đĄTime Management
đĄMindful Scrolling
đĄFrustrated Effort
đĄAccountability
đĄNo Phone Day
Highlights
The impact of phone addiction on sleep and daily life, causing people to stay up late and potentially be late for classes or work.
The realization that excessive screen time is a form of addiction and is slowly destructive to one's life.
The speaker's personal experience of managing content creation, medical studies, and internships without heavy social media use.
The shocking statistic that many people spend over 10-20 hours per week on Instagram alone.
The potential productivity gains from reallocating the time spent on social media to more meaningful activities.
The importance of acknowledging phone addiction as the first step towards reducing screen time.
The ineffectiveness of simply uninstalling social media apps as a long-term solution to phone addiction.
Setting specific time limits for social media usage as a strategy to manage screen time.
Increasing friction to access social media apps by rearranging them or using delay features to reduce impulsive use.
The use of reminder widgets to keep track of tasks and goals, serving as a distraction from mindless scrolling.
The benefits of tracking phone activity to stay accountable and monitor progress in reducing screen time.
The suggestion to create an alternative social media account to follow only essential content, reducing distractions.
The advice to unsubscribe from unproductive YouTube channels and subscribe to educational ones to make better use of time.
Replacing screen time with more engaging and productive activities to reduce the urge to scroll on the phone.
Setting up phone-free zones in physical spaces to minimize distractions and improve focus on tasks.
The practical tip of keeping the phone's charging station away from workstations to reduce the temptation to use it.
Implementing a one-minute rule before picking up the phone to assess the value of the action and resist the urge to scroll.
Using phone modes like Zen, Focus, or Airplane Mode to block notifications and distractions during focused work sessions.
The challenge of doing a no-phone day to completely disconnect and assess the impact of phone usage on daily life.
Transcripts
how many times has this happened to you
that it's three in the night you are
staring at your phone you wanted to fall
asleep at 12 and now you're gonna be
late for tomorrow's classes or college
or just life in general you know this
phone addiction which you keep on having
is destroying your life slowly just
because you can't stop staring at the
screen and this is extremely dangerous
for you I don't think most people
realize how much time they are wasting
on their cell phones because a lot of
people ask me how do you manage your
content creation as well as medical
studies and you know internship I just
tell them I don't use social media that
much because if you just take out the
amount of time that you're spending each
week on just Instagram I'm 100 sure it
is going to be more than 10 or 12 hours
sometimes in worse cases like even 20
hours per week if you give that 20 hours
to creating something very amazing
learning a habit learning a passion or
starting a business it's gonna be so
much more productive for you so in this
video I'm going to be talking about how
you're going to be tricking control of
your life once again like you once had
before you got this phone so yes welcome
to the channel hi everyone my name is
special and in this video I'll be
telling you exactly how to take control
of your life by decreasing your screen
time and removing a phone addiction the
first point that you have to realize
that you have a phone Addiction in the
first place most of the people if I ask
them are you addicted to your phone
they're like no I'm not addicted so how
much time am I spending on Instagram I'm
spending like three hours per day so why
are you spending that time I like it so
do you think you should cut down your
time yes but why should I so literally
after asking somebody do you think you
should cut it down they are like yes but
why the exact words of an addict if you
ask an alcohol addict okay should you
think you should cut down your alcohol
so this is the point is first thing is
first you have to realize that you are
addicted you have to realize okay you
are wasting your life only and until you
don't have this realization there is no
point in this video okay so just take a
control of your life and just ask
yourself are you really addicted before
I tell you the steps though I'll tell
you my idea addiction story so back in
lockdown I think my screen time was
roughly around 6 hours per day which was
pretty pretty huge considering that it's
not even three hours in most of the days
that I'm doing my work right now and
believe me I am like a social media
content creator what I spend my time
doing is creating videos for you guys
growing my business you know talking to
amazing people building relationships
and also working on myself so my de
addiction Journey started almost two
years ago when I actually hit this
realization Point okay I'm spending way
too much time on my phone and that's
when it said to me that I'm going to
decrease my screen time and today it's
less than three hours like for
consistently for weeks now now that you
have accepted that you are edited let me
tell you what to do next I'm pretty sure
why most of your addiction is coming
from social media sites like Snapchat
Instagram WhatsApp threads Twitter which
is I think called X now so Ace of Jesus
say I think that is the time where
you're spending the most time so what
most people would tell you is that
uninstall the application okay get off
of it how how many days is it gonna last
It's Gonna Last like two days three days
they're going to be downloading the
applications back you're getting back on
track trust me I did that as well so
what I'm telling you to do is that don't
quit all these applications don't
uninstall them just set yourself a time
okay in this let's say from evening six
to seven PM I'm going to be spending my
entire one hour on social media I'm
going to be enjoying my YouTube videos
I'm going to be enjoying the Instagram
reels because if you have allocated that
time to yourself let's say that at 2 pm
you are like okay I'm gonna scroll down
you'll get this set foreign
will take a little bit of willpower if
you have that left
after scrolling so much then you can
definitely apply that if you don't have
it left I have some more tricks for you
the second point is that increase
friction so there is this I think iPhone
shortcut called as take a break and it's
also an application in it's completely
free of cost where what it does is that
whenever you open your phone and you
start to go to Instagram or whatever it
will just give you five seconds of break
and that is enough to increase the
friction to you to realize okay this is
not worth my time I'm Gonna Keep it the
second thing which you can do is of
course keep these applications in the
last page of your application drawer or
whatever so that it will take time for
you to get to the from the first special
last page and in that way you will
probably realize okay this is not worth
my time so increase friction between the
phone as well as your applications what
you can also do is set up reminders in
between so there are reminder widgets
which you can place and in these widgets
add the to-do list which you have to do
let's say you have to complete that
question bank or let's say you have to
complete medicine or surgery or whatever
subject which you're trying to do right
you can add those in between so that
what will happen once you start
scrolling you'll realize
if you get to the last page you will be
like
subscribe lastly you can definitely
uninstall the application but once again
uninstalling is not the permanent
solution you are going to be getting
back at it you're going to be binging it
like crazy and in the end you will have
done more damage than more good the next
point is to track your activity on your
phone it is very very easy if you're on
Android go open Digital well-being and
if you are on Apple open the screen time
and you will see everything that is you
that is your data on your phone you
analyze key okay I'm spending like two
hours on WhatsApp three hours on
Instagram and four hours on YouTube so
you just find out key this is my
analytics and in this week I have to
limit this down and then throughout the
week you have to remember okay this is
my goal I won't have to exceed it so
tracking your activity is a very good
way to staying accountable as well as
knowing what your current progress is
next thing is that I understand we
cannot totally go off of social media
however it is very tempting to do that
for one year and make a video about it
later let me know if you want to see
that what you can do is that in whatever
social media apps which are using you
can change the way your feed looks like
what do you mean by feed feed my love to
explore page for the Instagram page so
what you can do is first of all create
an alternative account and follow only
the things which are absolutely
essential so that way your feed will be
filled up with only study Wala thing or
only you know very productive things or
like you can follow me you'll see my
great posts on Instagram if you want
that so by creating a new account all
your earlier subscriptions are still in
place but at the same time this new
account will give you a fresh start to
you know avoid all the distractions with
that comes with let's say scrolling
YouTube this is very essential if you
are a neat aspirant who is you know
targeting some batch and second just go
ahead and unsubscribe all the channels
which absolutely waste your time because
honestly time is the most valuable thing
which you have got money is actually
nothing compared to time you can make
money infinitely okay but you cannot get
the time which you have lost and you
don't exactly know how much time you
have left on this Earth and subscribe
the channels which are actually good for
you a very good example would be doctor
specials Channel like he makes videos
about productivity Med School blogs as
well as so many different things you can
go subscribe yourself the red button is
right below the video you can try it out
anyways moving on the next thing is that
replace that screen time Valley activity
with something more productive because
why do we actually go to our phones
because we are bored that is the number
one reason if I am just sitting on my
bed I don't have nothing to do I just
take my phone and start scrolling that
is the normal physiology of How It's all
working right so what you can do is that
replace that activity with something
which is much more interesting for
example just pick up a Guitar okay start
playing you will start to learn as you
go and what you'll notice is that you
will have less less free time to use
your phone you will be very very
occupied very good example is enroll
yourself in mbbs internship in GMS in
akpur you will have so much work I
remember like there was my surgery
internship am I screen time for that
entire 12 24 hour ad day was hardly one
hour 20 minutes so because I did not
have time to look at my phone how would
I be wasting my time as well as you can
start working on your goals such as
study wise neat physical
anesthetically whatever exam you're
trying just don't be that free that you
allow yourself to just take up your
phone and just start scrolling okay the
next is very very practical point which
I would like to give is a setup phone
free zones what do you mean by phone
freezer zones for example this table
this is my phone free zone I have a
phone because I wanted to show it for
demonstration purposes in this video but
essentially if I am studying over here
if I'm working over here my phone is not
going to be here because if this is here
I won't be studying or editing is damn
sure I'm damn sure about that other
phone free zone is when I'm having
dinner when I'm having dinner no
distractions nothing I just want to
focus I just wanna have a nice time
chatting with my family about how the
day was how everything was so that is
one thing which you can also do next
thing another practical tip is that keep
your charging station away from your
workstation so this is my workstation a
video on it very very soon or it might
just be a video which I have already
done you can check it out after this one
is done so I never keep my charging
station no near over here my charging
session is way over there so that is
also what you can do is that allow your
phone to be physically distanced from
you social distance
and what will happen is that you will
see you forget about your phone at once
next thing you can do is set up a one
minute rule so you have heard about the
five second rule the five minute rule
the 25 minute Rule and 21 days rule so
what I'm trying to say is the one minute
rule whenever you pick up your phone
just for mindlessly scrolling just give
yourself one minute and ask yourself
okay in these 60 seconds let me just do
nothing let me just analyze what are my
life choices let me just analyze how did
we get here and just don't open your
phone don't unlock it as well that in
that one minute you'll have so much
realization that you'll just keep your
phone aside you'll feel like
this is not a good way to be spending my
time the next thing is again using Zen
mode or Focus mode or Airplane Mode
whichever you have in your phone uh in
that way you can just block all the
notifications all at once so whenever
you're doing some deep work let's say
studying you won't get like a snap
notification yeah Instagram notification
I don't know
so whatever you get that won't distract
you okay and that is what I say to you
as well key just put it on airplane mode
Zen mode or Focus mode in the in iPhone
you've got the focus settings you can
personalize it as as you want you can
also set up like a location based Focus
that means once you get into your home
uh everything will be blocked and lastly
this is going to be very very difficult
for most of the people to do is do a no
phone day there is basically like a
divorce with your phone for that one day
okay nothing related for screen time
zero okay even calls and all you can
just totally avoid or you can use your
mom's phone to call or you can use your
friend's phone to call so no phone day I
used to have this a lot during my class
I think 12 standard there were like
multiple no phones there no phones to
everyone because it used to be
distracting sometimes because talking to
your friends all of that during the
preparation is like very distracting you
can do it for hours you won't even know
it I'm not saying that talking to your
parents is a bad thing but essentially
if you are short on time if you're
preparing for an exam that is something
which is not ideal anyways those were
all I think 10 or 11 tips which I wanted
to give you regarding how to decrease
your screen time just a gentle reminder
if you're watching this please consider
subscribing because making videos such
as this one take up so much time effort
and energy and subscribing it is two
seconds would make up for all of that
and yes I'll see you next time
good
Weitere Àhnliche Videos ansehen
à€à„à€žà„ Social Media à€à€Șà€à„ à€Źà€°à„à€Źà€Ÿà€Š à€à€° à€°à€čà€Ÿ à€čà„? 5 TIPS to STOP SOCIAL MEDIA ADDICTION | Sonu Sharma
How I Fixed My Phone Addiction
How to finally end your phone addiction
My YouTube Addiction - what now?
How To Stop Infinite Scrolling
Phone Addiction is destroying your Brain and here's how to FIX this | Drishti Sharma
5.0 / 5 (0 votes)