How to finally end your phone addiction

Summary

This 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

00:00

📱 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.

05:01

😨 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.

10:02

🛑 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.

15:03

🌟 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.

Keywords

💡Screen Time

Screen time refers to the amount of time an individual spends looking at or interacting with screens, particularly mobile devices like smartphones. In the video, it is mentioned that the average person spends 6 hours and 40 minutes daily on screens, which is a significant portion of their waking hours. This concept is central to the video's theme of phone addiction and its impact on daily life.

💡Phone Addiction

Phone addiction is the compulsive and excessive use of a smartphone, often leading to negative consequences in various aspects of life. The video discusses how phone addiction is a widespread issue, affecting mental health and productivity. It is highlighted as a primary concern that the video aims to address with actionable tips.

💡Dopamine

Dopamine is a neurotransmitter associated with reward and pleasure. The video explains that phone addiction is linked to the release of dopamine when users receive unexpected rewards, such as likes on social media, which encourages continued phone use. This concept is crucial in understanding how technology can be designed to be addictive.

💡Attention Economy

The attention economy is a concept where attention is a scarce resource that can be traded, similar to traditional economic goods. Tech companies compete for users' attention, making users the product rather than the customer. The video uses this term to describe how companies design their apps to keep users engaged and generate revenue through advertising.

💡Brain Hacking

Brain hacking refers to the deliberate design of technology to influence human behavior and thought patterns. The video script mentions that technology companies use brain hacking to change how our brains function, making us more susceptible to forming habits that keep us glued to our phones.

💡Nomophobia

Nomophobia is the fear of being without a mobile phone or unable to use it. The video cites studies that show the physical effects of this fear, such as increased anxiety and stress responses, when individuals are unable to check their phones.

💡Cortisol

Cortisol is a hormone associated with the body's stress response. The video explains that overuse of phones and withdrawal symptoms can lead to increased cortisol levels, indicating that phone addiction can have physiological impacts similar to those experienced during a fight-or-flight response.

💡Procrastination

Procrastination is the act of delaying or postponing tasks or actions. The video discusses how phone addiction can lead to reduced self-control and increased procrastination, as individuals prioritize short-term gratification from their phones over long-term goals.

💡Grayscale Mode

Grayscale mode is a setting on smartphones that removes color from the display, making the screen appear in shades of gray. The video suggests using grayscale mode as a strategy to reduce phone addiction by making the phone less visually appealing and thus less addictive.

💡Focus Mode

Focus mode is a feature on smartphones that allows users to limit distractions during certain periods. The video recommends setting automatic focus modes based on calendar events to prevent notifications from non-essential apps and contacts, helping users stay focused on their current activities.

💡App Blocking

App blocking involves using apps or settings to restrict access to certain applications on a smartphone. The video suggests app blocking as a strategy to combat phone addiction by setting limits on time spent on specific apps or blocking them entirely during certain hours.

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

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can use it at all times on basically any

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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