How to finally end your phone addiction
Summary
TLDRThis video discusses the alarming statistics of screen time, particularly on phones, and its addictive nature. It delves into the psychology behind phone addiction, the negative impacts on mental health, and offers seven actionable tips to help viewers break free from their phone addiction, improve productivity, and lead a healthier lifestyle.
Takeaways
- 📱 The average person spends 6 hours and 40 minutes in front of screens daily, mainly on their phone, which is 40% of our waking hours.
- 📅 Over the next 50 years, this equates to spending 20 years looking at screens.
- 🔍 Phone addiction is a significant issue, and understanding why it happens can help address it.
- 🧠 Technology is purposefully designed to change our habits and brain functions, contributing to phone addiction.
- 📊 Research by Dr. Larry Rosen shows that students unlock their phones over 60 times a day and spend over 3.5 hours on them.
- ⚙️ The attention economy means tech companies profit from keeping us glued to our screens.
- 🚫 Phone addiction is linked to mental health issues like anxiety, depression, and increased stress levels.
- 📉 Limiting phone and social media use can improve mental well-being and reduce feelings of loneliness.
- 🛠 Practical tips to combat phone addiction include using app blockers, setting focus modes, charging phones away from the bedside, and rearranging app layouts.
- 🌈 Switching phones to grayscale mode and handling messages on a computer instead of a phone can significantly reduce screen time.
Q & A
What is the average daily screen time for a person according to worldwide statistics?
-The average person spends 6 hours and 40 minutes in front of screens, mostly their phone, every single day.
Who is the author of 'Feelgood Productivity' and what is the book about?
-The author of 'Feelgood Productivity' is Ali, a doctor turned entrepreneur. The book is about how to do more of what matters to you in a way that is enjoyable, meaningful, and sustainable.
What did Dr. Larry Rosen's study on phone usage find about students' phone habits?
-Dr. Larry Rosen's study found that students unlocked their phones over 60 times a day and spent over 3.5 hours (220 minutes) on their phones daily.
What is 'brain hacking' and how does it relate to phone addiction?
-Brain hacking refers to technology being purposefully designed to change the way we think and control the habits we form, effectively making our phones more addictive. This is part of the attention economy where companies compete for our limited attention.
What is nomophobia?
-Nomophobia is the fear of not being able to use your smartphone. It can cause significant anxiety, as shown in studies where people experienced increased anxiety when they couldn't access their phones.
How does phone addiction impact mental health according to the transcript?
-Phone addiction is correlated with mental health issues such as anxiety, depression, and paranoia. It can also lead to procrastination, reduced self-control, and increased stress levels.
What are some of the negative effects of phone addiction mentioned in the transcript?
-Negative effects of phone addiction include increased anxiety, depression, procrastination, loneliness, reduced sleep, reduced cognitive performance, and decreased ability to learn.
What is the 'attention economy' and how does it affect phone users?
-The attention economy is the concept that our attention is a limited resource that companies compete for. This competition leads to technology and apps being designed to keep us engaged for longer periods, making us the product rather than the customer.
What strategies does the transcript suggest for reducing phone addiction?
-Strategies for reducing phone addiction include using apps to block other apps, setting automatic focus modes, charging your phone away from your bedside, rearranging apps to make them less accessible, turning your phone to grayscale mode, and replying to messages from your computer instead of your phone.
How can setting automatic focus modes on your phone help reduce phone addiction?
-Setting automatic focus modes on your phone can help reduce phone addiction by blocking notifications during specific times or events, allowing only important contacts to reach you. This reduces distractions and helps you focus on tasks or social interactions.
Outlines
📱 Understanding Phone Addiction
The video begins by highlighting the significant amount of time people spend on screens, particularly their phones, which averages 6 hours and 40 minutes daily. This equates to 40% of our waking hours, and over a 50-year lifespan, it amounts to 20 years spent staring at screens. The speaker, Ali, introduces himself as a doctor turned entrepreneur and author, and discusses the psychological and behavioral aspects of phone addiction. He mentions Dr. Larry Rosen's study, which tracked phone usage among students, revealing that they unlocked their phones over 60 times a day and spent over 3 hours on them. Ali also delves into the concept of 'brain hacking,' where technology is designed to manipulate our thoughts and habits, contributing to the 'attention economy.' Tech companies are portrayed as competing for our limited attention, turning us into products rather than customers. The video sets the stage for discussing the reasons behind phone addiction and its negative impacts on our lives.
😨 The Impact of Phone Addiction
This paragraph delves into the negative consequences of phone addiction. It starts by discussing 'nomophobia,' the fear of not being able to use one's smartphone, and how it can lead to acute anxiety. Studies are cited that show increased heart rate and skin conductance (a measure of anxiety) in individuals deprived of their phones. The speaker also mentions the rise in cortisol levels among young people who overuse their phones, indicating a stress response akin to a fight or flight reaction. Other terms like 'ringxiety' and 'texti' are introduced to describe the anxiety related to phone notifications and the pressure to respond immediately. The paragraph further explores the correlation between phone addiction and mental health issues such as depression, anxiety, and paranoia. The speaker also connects the rise in mental health problems among Gen Z to the surge in smartphone and social media use during their formative years. The discussion concludes with the impact of phone addiction on procrastination and self-control, suggesting that excessive phone use can lead to prioritizing short-term gratification over long-term goals.
🛑 Strategies to Combat Phone Addiction
The speaker presents various strategies to help viewers take control of their phone usage. The first strategy involves using apps like Opal to block other apps, setting screen time limits, and blocking social media apps during certain hours. The speaker also recommends setting automatic Focus modes based on calendar events to limit distractions. Another suggestion is to keep the phone away from the bedside table to improve sleep quality, using a Kindle instead for nighttime reading. Rearranging app icons on the phone's home screen to make accessing social media apps more cumbersome is another tactic. The speaker also mentions using an app like One Sec to create a delay before opening social media apps, encouraging mindful use. Turning the phone to grayscale mode is suggested to reduce the appeal of social media browsing. Lastly, the speaker advises using a computer for messaging apps like WhatsApp and iMessage to batch message replies and reduce the constant need to check the phone. These strategies aim to help viewers regain control over their phone usage and improve their overall productivity and well-being.
🌟 Alternatives to Phone Scrolling
In the final paragraph, the speaker encourages viewers to consider alternative activities to phone scrolling. The speaker suggests that viewers might enjoy a video on five productive things to do in spare time instead of mindlessly scrolling on their phones. The speaker emphasizes that engaging in these activities will not only be a better use of time but also more enjoyable than endless scrolling. The video concludes with a call to action for viewers to share their strategies for combating phone addiction in the comments and to explore other content that can enrich their lives beyond their screens.
Mindmap
Keywords
💡Screen Time
💡Phone Addiction
💡Dopamine
💡Attention Economy
💡Brain Hacking
💡Nomophobia
💡Cortisol
💡Procrastination
💡Grayscale Mode
💡Focus Mode
💡App Blocking
Highlights
The average person spends 6 hours and 40 minutes in front of screens, mostly phones, every day.
This screen time equates to 40% of our waking hours.
Over 50 years, this amounts to 20 years spent looking at screens.
Phone addiction is a widespread issue and most people don't want to be addicted to their phones.
Understanding why phone addiction happens and its negative effects is crucial.
Dr. Larry Rosen's study found that students unlocked their phones over 60 times a day and spent over 3 hours on them.
Technology is designed to change our thinking and control our habits, a phenomenon known as 'brain hacking'.
The 'attention economy' sees tech companies competing for our limited attention, making us the product.
Social media companies employ engineers to keep users engaged, exploiting our brain's dopamine responses.
Nomophobia, the fear of not being able to use a smartphone, can cause acute anxiety.
Studies show that phone withdrawal can increase cortisol levels, indicating stress.
Phone addiction is linked to mental health issues like anxiety, depression, and paranoia.
Jonathan Haidt argues that the rise in mental health issues in Gen Z coincides with the surge in smartphone use.
Reducing phone use can lead to improvements in well-being and reductions in loneliness and depression.
Using apps to block other apps can be an effective strategy to reduce screen time.
Setting automatic focus modes on your phone can help minimize distractions.
Placing your phone away from your bedside table can improve sleep quality.
Rearrange your phone's apps to make accessing social media less convenient.
Using an app like OneSec can create a delay before opening apps, encouraging mindful use.
Turning your phone to grayscale mode can reduce its addictive appeal.
Replying to messages from a computer rather than a phone can make communication more efficient and less distracting.
Transcripts
okay so according to worldwide screen
time statistics the average person
spends 6 hours and 40 minutes in front
of screens which is mostly their phone
every single day that is 40% of our
waking hours and so if you imagine
yourself being alive for at least the
next 50 years of the next 50 years you
are spending 20 years looking at screens
which is probably your phone I think it
is fair to say that a lot of us are
addicted to our phones and generally
most of us probably don't want to be
addicted to our phones so if you feel
like your screen time is a little bit
high and I'm hoping by watching this
video you'll understand why phone
addiction happens in the first place and
why it's hard to deal with secondly why
it's bad and why we should try to deal
with it and thirdly I'm going to share
seven actionable tips that I've
personally found really helpful for
breaking my own phone addiction and
reducing my screen time so that I can
use my time in a way that's generally
healthier and happier and more
productive and if you're new to the
channel then hello my name is Ali I'm a
doctor turned entrepreneur and I'm also
the author of Feelgood productivity
which is a book about how to do more of
what matters to you in a way that's
actually enjoyable and meaningful and
sustainable and I have done a a lot of
digging into the signs of dopamine and
how this phone addiction thing works
because it is just such a Scourge in the
modern world and I'm always interested
in how do we find ways to combat this
phone addiction that is so common
amongst basically everyone part one why
is your phone so addictive now I'm
pretty sure we can all think of a time
when we've unlocked our phones to
quickly check something like Instagram
or emails or whatever and then you end
up spending 2 hours just absolutely glue
to the screen now there is a guy called
Dr Larry Rosen who wanted to find out
exactly how many times we fall into this
trap now according to his website Dr
Larry Rosen is an expert expert in the
psychology of technology and he's
published a lot of studies on phone
addiction now back in 2016 he got a
bunch of students to download an app
onto their phone for 8 weeks and that
tracked two things firstly it tracked
how many times they unlocked their phone
and secondly how many minutes it stayed
unlocked and what he found that these
students unlocked their phone a lot more
than you might think they unlocked their
phone over 60 times a day and they were
on their phones for over 3 and 1 half
hours or 220 minutes specifically and
yes of course our phones are useful and
blah blah blah but the problem is that
we are becoming more and more addicted
to our phones and what's even scarier is
that this is not entirely under our
control there is this phenomenon that's
often called brain hacking which is
where technology is being purposefully
designed to change the way that we think
and to control the habits that we form
which literally ends up changing how our
brain functions and this is all part of
what we call the attention economy now
the economy part like economics is about
how finite resources like food and money
are made and shared and consumed but
then the attention part comes in because
our attention can be traded in exactly
the same way because it is a limited
resource in that when we pay attention
to something we have to ignore something
else and so in this attention economy
that we've been in for many years now
tech companies are all competing for our
limited attention and this makes us the
product rather than the customer so it's
like this is you you pour soul and
you've got your device or whatever the
thing might be let's actually put this
over here this is the device and you
have all these different companies that
are trying to advertise to you and the
way they advertise to you is through the
social media apps on your device and so
the more time you spend on your phone
essentially the more these companies can
advertise to you and the more Revenue
these different companies make because
they make all this money from the
advertising dollars and so the way that
these incentives are structured these
social media companies have armies of
thousands of ridiculously smart
Engineers who are all trying to work
really hard to keep you on your phone
and your brain your poor brain has
evolved over hundreds of thousands of
years for an environment that is not the
environment that we are in today and
these companies do really clever things
like for example if you're on any of
these scrolling apps there's in infinite
scroll like you can literally never run
out of things to scroll and something
that apps like Instagram even do is that
they hold back the likes so that you get
them when you're least exp in it and
this is an idea called random
intermittent reward which spikes our
dopamine levels and I've actually got a
video all about the sence of dopamine
which you are very welcome to watch
after this one that'll be link down
below but essentially we release
dopamine when we get some sort of
unexpected reward and so if you want to
design something to be very addictive
you would try and add as many dopamine
triggers as possible and that is exactly
what's being done with your phone and
with social media and then what is even
worse is that literally everything we do
is being tracked by these various
companies so that they can then Target
us with even more targeted ads with even
more targeted content that releases even
more dopamine and so the big takeaway
from this is that if you feel like you
are addicted to your phone don't worry
it's not your fault uh you are fighting
a losing battle in this attention
economy because we literally cannot
compete against the armies of Engineers
who these companies have hired to take
control of our attention but having said
that even though it's not our fault that
we're in the situation it is our
responsibility to take control of the
situation and to do the things that are
under our control to help cure our phone
addiction and if you want to become even
more productive and waste even less time
then you might like to check out
grammarly who are the sponsor of today's
video now me and my team members spend a
lot of time writing and typing across
dozens of different platforms like slack
and Google Docs and email and notion and
stuff and we like using grammarly to
make sure that our writing is as
effective and efficient as possible and
we' really found that better writing in
these messages leads to fewer meetings
Gramm is an AI writing partner that
helps professionals like you and me
write better and faster and you can
always use it in line within your apps
so you can use the suggestions and make
changes quickly also their AI features
are completely free to use and one thing
that sets grammarly apart from other AI
tools is that it works seamlessly across
over 500,000 apps and websites so you
can use it at all times on basically any
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can adapt to my audience and to my tone
to make sure that I don't sound like a
robot or sound too professional
depending on what you're trying to go
for grammarly has 14 years of
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used and trusted by tens of millions of
professionals so it's a bit of a
no-brainer for your writing needs if any
of that sounds good you can sign up and
download grammarly for free using the
link grammarly.com Al abdal which is
also in the video description so thank
you so much gramly for sponsoring this
video and let's get back to it part two
what is the problem with phone addiction
okay so one of the big problems with
phone addiction is that we often don't
realize that we are addicted until we
lose our phones or we don't have our
phones like you've probably been in that
situation where you think oh crap I
haven't got my phone you check your
pockets you check your bags it's not
there and you feel this like acute
anxiety response at the thought that you
don't have your phone with you now this
is actually a phenomenon called
nomophobia which is the fear of not
being able to use your smartphone and
there are actually some interesting
research studies that look at what
happens to our bodies when we can't
check our phones so firstly there was
this really cool paper published in 2021
that randomly split a bunch of people
into two groups groups one group called
The text group had their phones taken
away from them and they were told to
leave their notifications on so they
could hear their phone but they couldn't
see their phone and then in the other
group The no text group the phones were
kept on them but they were turned on
silent the researchers then hooked up
everyone in both groups to monitors on
their fingers that measured firstly
their heart rate and secondly changes in
their skin conductance like sweating
which tells us about anxiety and they
monitored these metrics as the students
were watching a 10-minute lecture that
they were going to be tested on
afterwards now the really sneaky thing
was that during this 10-minute video
they sent four texts to each of the
people in the groups and what the
results found was that for people in the
text group I for the people that did not
have their phones with them but could
hear the phones buzzing there was
actually a significant increase in their
skin activity which tells us that the
nomophobia increased their levels of
anxiety and then another really
interesting study found that young
people who overuse their phone and
experien a lot of withdrawal symptoms
have increased cortisol levels and
cortisol is your body's main stress
hormone and we basically become so
addicted to checking our phones that
when we can't access them our bodies
respond in the same way as if we were
being chased by animal in the wild the
fight or flight response and when we
experience this nomophobia the only way
to feel less anxious is to check our
phone and so we get trapped in this
addictive cycle now alongside nomophobia
there are a few other interesting
phrases that people have come up with
there is ring xiety when you always
check your phone because you have a
feeling that you've got a text or I had
to call and texti which is that anxious
feeling that you get when you feel like
you always have to reply to messages as
soon as you get them and basically more
and more research points to this
correlation between phone addiction and
mental health outcomes like anxiety and
depression and paranoia oh and by the
way if if you're enjoying this video and
you find yourself a little bit addicted
to your phone you might like to check
out my completely free 7-Day Focus crash
course this is a 7-Day email course
where I'll send you an email every day
that sort of breaks down some principles
strategies and tools you can use to
improve your ability to focus it's
completely free you can unsubscribe
whenever you want and you can go to
focus crashcourse tocom or click the
link down below and you can check that
out if you like now there's this guy
called Jonathan height who is a
psychologist and the author of a really
good book called The anxious generation
and his whole case in the book and he
argues this quite commin I think is that
the reason why J Z have way higher
incidence of mental health problems like
depression and anxiety and other other
things is that between 2010 to 2015 when
genz people were sort of going through
puberty which is a sensitive area for
human development that was when we had
this massive surge in the use of
smartphones and social media we're not
talking 10 or 20% increases here for
most things we're talking close to a
doubling especially for the younger
girls now at this point you might be
thinking yeah but that's just because
jenz are more open about talking about
mental health and this is what Jonathan
hey says in response a lot of people say
oh you know it's just self or um you
know just genz they're really they're
really um positive about mental health
and they're willing to talk about it's a
good thing but the fact that we see the
exact same curves the very sharp uptick
for girls um in Hospital admissions for
self harm psychiatric emergency
department visits and we see this in the
US Canada Australia New Zealand uh the
UK um the Scandinavian countries so
something happened across the developed
World um around 20 2012 and so how do we
explain this pattern that we're seeing
here well here is Jonathan height again
from his interview with Andrew hubman if
you want to understand why one person is
depressed there are going to be many
stories but if you want to understand
why depression rates Rose for girls
faster than boys all over the developed
World unless someone confined like some
hormone disrupting chemical that was
suddenly sprayed over northern Europe
and and the South Pacific and the US and
Canada around 2012 there is no there is
no alternative explanation so we've
tolded about how your phone addiction is
potentially increasing your anxiety and
your depression but it's also
contributing to procrastination so
there's research for example that's
found that the more you use your
smartphone the less self-control you
have through a mechanism called delay
discounting so for example you've got
this sort of instant gratification thing
where playing on your PlayStation right
now feels better than doing that work
thing that work assignment or that
school assignment or whatever the thing
might be and so you're always going to
prioritize the short-term thing which
leads to procrastination which generally
leads you to feel worse about your life
and then perhaps I Al Point number four
is that phone addiction can actually
contribute to things like loneliness as
well so for example this study from 2018
found that limiting social media use to
approximately 30 minutes per day may
lead to significant Improvement in
well-being and in the study they
essentially found that students who were
limiting the smartphone use to just 30
minutes had decreases in loneliness and
also depression compared to a group of
students who was just using their
smartphones as normal now so far we've
only touched on a handful of the
negative impacts of phone addiction
there's loads of other stuff like
reduced sleep and reduced cognitive
performance and reduced ability to learn
and so much more but now let's move on
to part three which is that okay cool we
know that phones are addictive we know
that we probably struggle with that what
can we actually do about it okay so
there's a bunch of strategies that we
can use to help take control of our
phone addiction so that we're in control
of it rather than it being in control of
us my personal favorite is using apps to
block other apps so there is a really
good app called opal I have no
affiliation with them it is a paid app
it's very good I use that but also you
can set screen time limits on your
phones and what this does is that it
either enforces an upper limit on how
much time you you can spend on a
particular app which is a good thing or
it blocks those apps completely between
certain times so in my case for example
I have opal set to block all social
media apps from 9:00 p.m. through to
9:00 a.m. in the morning which means I'm
never scrolling at night and I'm also
never scrolling first thing in the
morning cuz I literally can't because
the app is just blocking me from doing
that this is often the first thing I
prescribe uh when I speak to friends and
team members and when people ask me
questions and stuff related to phone
addiction it's like do you have a app
blocking app downloaded on your phone if
not do it it's free or cheap and it's
really easy to do and immediately frees
up way more time and it's just a very
Roi positive way to buy back more of
your time secondly the thing that I find
really useful is to set automatic Focus
modes on my phone so essentially I live
my entire life through my calendar I
have all my work stuff in my calendar I
also have social events in my calendar
and so when my phone detects that there
is an event in my calendar it
automatically turns on Focus mode which
means I never see notifications and
there's only a handful of contacts like
my girlfriend and my brother and my mom
and grandma and stuff whose calls and
texts can actually come through so I
still see important notifications but I
don't see all of the random group chats
and all the slack messages and the
emails and all of the other stuff that
will take me away from the thing that
I'm actually trying to do which might be
work but it might just also be having
dinner with friends for example thirdly
as a really simple hack to improve your
sleep try having your phone not on your
bedside table but either have it on
charge across the room from you so you
have to get out of bed to access your
phone or in an absolutely Ideal World
have your phone charging overnight in a
different room and the thing I recommend
is that you have a Kindle on your
bedside table because it's light is very
Dam and it means you can read bed and it
means if you wake wake up in the middle
of the night and you find yourself
unable to sleep you can just read a book
which will then hopefully put you to
sleep rather than scrolling on your
phone tip number four is to rearrange
the apps on your phone something that I
do is that I don't have any social media
apps actually on any of my home screens
if I want to access into to Instagram I
have to swipe down I have to type in
Instagram and I have to click on it and
only then can I open Instagram that's
kind of nice it works a lot of the time
but another thing you can do is you can
install an app called one sec I used to
use one sec quite a lot I've now
replaced it with opal because I just
prefer the way opal does it but what one
sec does is that you download the app
and then every time you open Instagram
or YouTube or Tik Tok or whatever the
thing might be it creates this
artificial loading screen that says you
know you've got to wait 5 seconds before
opening the app it encourages you to
take a breath it puts links to other
apps like Kindle and audible which you
might want to access instead and then if
you decide after those 5 Seconds that
you want to access Instagram you can
access Instagram it's not a problem but
usually in those 5 Seconds when you've
taken that breath it allows us to have
that gap between stimulus and response
it allows us to choose our response and
to decide do I really want to go on
Instagram right now or am I just going
on it because it just you know my muscle
memory just happens to press on it tip
number six is to turn your phone to
grayscale mode this is not something
that I've tried personally but about
half of my team seems to have their
phone on grayscale all the time and I
was speaking to Angus my general manager
about this earlier and he absolutely
swears by this he said that his screen
time dropped by 50% because it just
makes your phone way less addictive and
way less interesting to use which means
you would still use it for like messages
and important stuff and phone calls dare
I say but suddenly browsing Instagram or
Tik Tok or YouTube becomes a lot less
appetizing when you know that it's in
grayscale mode rather than in full color
mode and then tip number seven and this
is something I find really really
helpful is that where possible I try not
to reply to messages from my phone I
have all of my messaging apps on my
computer I use an app called texts.com
which sort of brings together WhatsApp
and iMessage and Instagram and Twitter
DMS and stuff and so whenever I need to
respond to people I do it from my
computer or my laptop rather than from
my phone now this is good because I can
type faster on my computer and therefore
I can get back to people in a way more
efficient fashion but it also means that
I'm not spending all day just trying to
reply to whatsapps and keeping on top of
things cuz when you reply to something
you just get another response instead
and then it sort of it it can become a
full-time job just keeping on top of
replying to friends and family and work
colleagues and all that kind of stuff I
much prefer to batch my time for
replying to people you know I'll do it
for a few minutes in the morning after
I've done some deep work I'll do it for
a few minutes after lunch I'll do it for
a few minutes after work and that means
that I can be way more efficient in my
replies to people and I'm not spending
all day sort of you know with this texti
where I'm like oh my God I have to reply
to people in such a timely fashion you
know people are always worried about
like oh what if there's an emergency
what if someone needs a response
straight away and it's like usually
there aren't that many emergencies and
if you have certain contact like your
kids or your parents or whatever who
might genuinely reach out to you in the
event of an emergency you can always add
them to your focus group exceptions
which means that for example with my mom
whenever she texts me or calls me I
always see the notification on my
computer and on my phone even when I've
got a focus mode active those were just
a few of the different strategies that
you can use to take control of your
phone rather than have your phone
addiction controll you and I'd love to
hear in the comments if you've gotten to
this point in the video what is one
strategy that you found helpful to help
combat this addiction inertia that we
all have towards our phones and if
you're looking for something to do
instead of scrolling on your phone you
might like to check out this video over
here which is five productive things to
do in your spare time instead of
mindless scrolling and I guarantee if
you do any of these things it will be a
way better use of your time and you'll
enjoy yourself way more than if you just
continued scrolling on your phone so
thank you so much for watching and I'll
see you hopefully in the next video
bye-bye
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