how to REDUCE SCREEN TIME and break your SOCIAL MEDIA ADDICTION 📱 (non-basic tips)

Summary

This video offers practical tips to curb social media addiction and reduce screen time. It suggests not using devices while charging, utilizing web versions of apps, and switching to an alarm clock to avoid morning phone usage. The script also recommends organizing emails, customizing notifications for important contacts, and creating a morning routine focused on priorities. The video is sponsored by BetterHelp, promoting affordable therapy options for mental health.

Takeaways

• 🚫 Avoid using your phone or devices while they are charging to reduce screen time.
• 💡 Use website versions of messaging platforms like WhatsApp or Telegram to stay connected without touching your phone.
• 🔋 Do not charge your phone overnight; instead, use the next day to be productive while it charges.
• ⏰ Replace your phone alarm with an alarm clock to minimize phone usage upon waking up.
• 🗣️ Consider seeking professional advice if a lack of motivation persists, emphasizing the importance of therapy.
• 📉 BetterHelp offers an affordable and accessible therapy service with a discount for the first few sessions.
• 🖥️ Delete social media apps from your phone and use the website versions to reduce their addictive nature.
• 📧 Create separate email accounts for shopping, spam, and social media to minimize distractions from notifications.
• 🔔 Change notification settings for important contacts and mute group chats to prioritize urgent communications.
• 📱 Implement a morning routine that doesn't involve checking your phone immediately after waking up.
• 📁 Move social media apps into a folder and away from your home screen to make accessing them less convenient.

Q & A

What is the speaker's concern about using their phone while it's charging?

The speaker has an irrational fear that their phone or device might explode if used while charging, which is based on some real cases where this has happened.

What is the first step suggested to reduce screen time and social media addiction?

The first step is to not use your phone or devices while they are charging, except for a laptop when necessary, and to use website versions of messaging platforms instead.

Why does the speaker recommend not charging your phone overnight?

The speaker suggests not charging the phone overnight to encourage productivity during the day and to avoid the temptation of using the phone when the battery is low.

What alternative does the speaker propose for those who use their phone as an alarm?

The speaker recommends getting an alarm clock instead of using the phone as an alarm to reduce the temptation to check the phone immediately after waking up.

Why does the speaker emphasize the importance of seeking professional advice for managing stress?

The speaker believes that therapy should be accessible and affordable for everyone, and they share their personal experience of how speaking with a professional has helped them cope with life.

What is BetterHelp and how does it relate to the video's content?

BetterHelp is an online therapy platform that the speaker is grateful for sponsoring the video, as it allows them to offer a discount on therapy sessions to their audience.

What advice does the speaker give regarding the use of social media apps on phones?

The speaker advises to delete social media apps from the phone and use the website versions instead, as they are less engaging and can help reduce screen time.

Why should one create separate email accounts according to the speaker?

Creating separate email accounts for shopping, spam, and social media can help reduce distractions from notifications and prevent spending unnecessary time checking emails.

What is the purpose of changing notification settings for important people in messaging apps?

Changing notification settings allows the user to differentiate between important messages and regular ones, helping to ignore non-urgent notifications and focus on what matters.

How does the speaker suggest improving the morning routine to reduce phone usage?

The speaker suggests using an alarm clock instead of a phone alarm and placing the phone across the room on silent mode to avoid the temptation to check social media first thing in the morning.

What is the final tip the speaker gives to make accessing social media apps less convenient?

The speaker recommends putting all social media apps into a folder and moving it away from the home screen or into a folder with less frequently used apps to reduce the ease of access.

Outlines

00:00

📵 Reducing Screen Time and Social Media Addiction

The video script begins by humorously acknowledging the irony of discussing social media addiction on a platform like YouTube. The speaker suggests practical ways to cut down on screen time, starting with not using devices while they are charging due to a fear of them exploding, a concern that has been validated by real incidents. The advice extends to using web versions of messaging apps to avoid phone usage, and emphasizes the importance of productivity and seeking professional help if the lack of motivation persists. The script also promotes BetterHelp as an accessible and affordable therapy option, offering a discount for the audience, and encourages viewers to reach out for help with their mental health, whether for stress management or self-confidence.

05:04

🛍️ Managing Notifications and Distractions

The second paragraph of the script focuses on strategies to manage digital distractions and social media consumption. It advises viewers to delete social media apps from their phones and use website versions instead, which are less engaging. The speaker also recommends creating separate email accounts for shopping, spam, and social media to reduce the influx of distracting notifications. By doing so, viewers can avoid the temptation to check their phones constantly and instead focus on important emails. The script also suggests changing notification settings for messaging apps to mute group chats and only alert for important contacts, thereby reducing the pressure to respond immediately to every message. Lastly, it encourages viewers to establish a morning routine that doesn't involve phones, such as using an alarm clock and placing the phone out of reach, to start the day with a focus on priorities and mental health.

Keywords

💡Addiction

Addiction refers to a compulsive engagement in rewarding stimuli, despite adverse consequences. In the context of the video, it specifically addresses the habitual and excessive use of social media, which can interfere with daily life and productivity. The script mentions the struggle of reducing social media addiction and provides strategies to manage it.

💡Screen Time

Screen time is the amount of time spent looking at a screen, typically referring to electronic devices like smartphones, tablets, and computers. The video discusses the negative impact of excessive screen time on personal productivity and well-being, and offers tips to reduce it.

💡Productivity

Productivity is the efficiency of productive activity, often measured in terms of the rate of output per unit of input. The video's theme revolves around enhancing productivity by suggesting ways to minimize distractions caused by social media and excessive device usage.

💡Therapy

Therapy is a professional treatment method that aims to help individuals cope with and overcome issues such as stress, addiction, and mental health concerns. The script promotes the benefits of therapy, particularly through the service BetterHelp, as a means to address serious problems like addiction.

💡BetterHelp

BetterHelp is an online platform that connects individuals with licensed therapists for various mental health services. In the video, it is mentioned as a sponsor and is highlighted for offering affordable and accessible therapy options to help manage stress and improve mental well-being.

💡Notifications

Notifications are alerts or messages sent to a device to inform the user of updates or messages. The video suggests managing notifications to reduce distractions, such as muting group chats and setting different alert tones for important contacts, to focus on what truly requires immediate attention.

💡Mental Health

Mental health refers to a person's emotional, psychological, and social well-being. The script emphasizes the importance of mental health in the context of managing addiction and stress, and how professional advice and therapy can contribute to a healthier state of mind.

💡Distraction

Distraction is the act of diverting attention from a task or activity. The video discusses how social media and constant device usage can serve as major distractions, impacting one's ability to focus and be productive.

💡Morning Routine

A morning routine is a set of activities performed upon waking up, often aimed at setting a positive tone for the day. The script suggests changing one's morning routine by using an alarm clock instead of a phone, to prevent the immediate urge to check social media and to start the day with more meaningful activities.

💡App Folder

An app folder is a way to organize applications on a device for easier access and to declutter the home screen. The video recommends placing social media apps into a folder and away from the home screen to reduce the temptation and ease of access, thereby helping to break the habit of frequent checking.

💡Self-Regulation

Self-regulation is the ability to control one's behavior and emotions. The video provides various strategies for self-regulating screen time and social media usage, such as not using devices while they charge, to encourage healthier habits and greater self-control.

Highlights

A simple rule to reduce screen time: Do not use your phone or devices while they are charging.

Use website versions of messaging platforms to avoid phone usage.

Avoid charging your phone overnight and use the next day for productive tasks.

Use an alarm clock instead of a phone alarm to reduce morning screen time.

The importance of seeking professional advice for prolonged lack of motivation.

BetterHelp is sponsoring the video to provide affordable therapy options.

BetterHelp offers over 20,000 licensed therapists for various communication preferences.

A discount on therapy sessions with BetterHelp is available through the provided link.

Deleting phone apps that can be accessed on a laptop to reduce addiction.

Creating separate email accounts for shopping, spam, and social media to reduce distractions.

Disabling non-essential email notifications to focus on important messages only.

Customizing alert tones for important contacts to filter out less urgent notifications.

Encouraging the practice of being unavailable and not replying immediately to reduce phone dependency.

Implementing a morning routine with an alarm clock to avoid early morning screen time.

Moving social media apps to a less accessible folder to break the routine of immediate access.

The effectiveness of making life 'inconvenient' to reduce phone usage.

Invitation to engage with the content by commenting on phone usage habits.

A call to action for viewers to subscribe and enable notifications for future content.

Transcripts

Hey look,

it's the person who wanted

to reduce their addiction to social media,

but is on YouTube

instead of catching up on work.

No, I am not going to tell you

to delete your favorite apps

because we all know we're going to download TikTok again

after our best friend sends us five links.

So, bestie, here are simple ways

to reduce your screen time

and break your social media addiction.

Step one:

a simple, yet realistic rule that you can follow.

Now, this effective tip

was accidentally discovered by me

because I have an irrational fear

that my phone or device is going to explode

if I use it when it's charging.

Actually, that's not really an irrational fear

because there have been a lot of cases

where this actually happened.

But I do think that this is a good rule.

Do not use your phone or your devices

when they are charging,

unless, of course, it's your laptop

and you have an assignment to do.

Use the website versions

your messaging platforms like WhatsApp or telegram

so that you still receive messages,

but you do not touch your phone.

Leave it in your room and go elsewhere to study.

You can spend the entire day scrolling on TikTok,

but chances are, at the end of the day,

your phone battery will be dead.

Do not charge it overnight.

Charge it the next day

and use that time to be productive.

If you use your phone as an alarm,

get an alarm clock instead.

More on that later.

While we're on the topic of

trying to reduce our screen time,

I believe it's very important for me

to emphasize that addiction is a serious problem

and we shouldn't need to force ourselves

to do something repeatedly.

If you don't have the will to get out of bed early

or to be productive, that's okay.

But if this absence of motivation

is prolonged and normal to you,

it might help for you to speak with someone.

Balancing YouTube and university has been difficult,

so being able to speak with someone

that gives professional advice

on how to manage stress

has really helped me cope with life.

I truly believe that therapy should be accessible

and affordable for everyone.

That's why I'm truly grateful

that BetterHelp is sponsoring this video,

because that means I can give you guys

a discount on a few therapy sessions.

You also don't need a big reason to go to therapy.

Maybe your mood is interfering

with your performance at school,

or you just want some self-confidence.

BetterHelp has more than 20,000 licensed

and experienced therapists

that you can start communicating with

in less than 48 hours.

You don't even have to be on a video call with them

if you're not comfortable.

You can speak on the phone or just text.

BetterHelp is a more affordable alternative to traditional therapy.

I knew a friend that had to juggle three jobs

just to pay for her therapy,

which I thought was absolutely ridiculous.

So visit BetterHelp.com/FayeFilms

for 10% off your first month.

That's BetterH-E-L-P.com/FayeFilms.

Next:

leave it in your laptop.

Delete whatever apps you have on your phone

that you can use on your laptop.

So I'm talking Instagram, Facebook, Reddit, and TikTok.

These apps are made, specifically,

to be addicting on your phone.

The website versions are less easy to use,

less visually appealing and not so convenient.

So if you just can't bring yourself

to cut that app out of your life completely,

just delete the app off your phone

and start only using the website version.

Next:

make separate emails.

We get a lot of distracting notifications

and instead of them being juicy messages

from the group chat,

it's just another email from a brand

telling you that they're having a sale or new collection.

And then you spend one hour scrolling on the website.

So make a separate email account for the three 'S':

Shopping, Spam and Social media.

When you buy clothes or do anything on the internet,

the website will often tell you to put in your email

in exchange for a benefit

like 10% off your first purchase.

Use your spam email account for this.

The only time you log into that email

is to get the discount code.

After that, you log out.

If you only have one email for everything

from important documents to shopping,

you're going to get so many notifications every single day.

If you have social media accounts

that you want to spend less time on,

switch your email account to this spam email

or a separate email account.

So, have a separate email for shopping and social media.

An advertisement might play in the next few seconds

so if you want to support this channel,

please do not skip the ads, thank you.

Finally, click on the top right icon

of your mail app in your phone

then click 'Manage Accounts on this device'.

Then turn off everything except for your main email.

Now you'll only get important emails and nothing else.

So you won't have to keep checking your phone.

Next:

changed the notifications for important people.

Mute all your group chats on WhatsApp.

Then set different alert tones

for important people like your parents,

your immediate family members and your partner.

You can do this for almost all messaging apps

like WhatsApp and telegram.

By setting different tones for important people,

you now know to ignore the regular alert tone.

Only pick up the phone if it's the special tone.

You have to reduce the expectation

that you'll reply immediately.

Make yourself unavailable.

By the way, your best friend

isn't a part of this intimate group.

Just ask your best friend to call you if anything is urgent,

because, let's face it, one simple message on WhatsApp

can turn into an hour of gossip.

So let's leave all the tea in messages

and only call when it's urgent.

I find myself ignoring my phone so much more

once I did this, because I now realize

that 90% of the notifications that I get

do not require immediate attention.

Next:

morning routine.

For a lot of us, the first thing that we do

when we wake up in the morning

is turn off our alarms,

that is on our phones.

So try switching to an alarm clock

and putting your phone across the room

and on silent mode.

Alarm clocks are super cheap online

and make a huge difference

to the amount of time you spend on your phone.

I found that I waste most of my time on social media

in the morning right when I wake up

sometimes spending up to an hour

just scrolling on TikTok or checking my messages.

The thing is:

whether you reply now or 30 minutes later

will not make a difference.

But building your morning routine

around your priorities and your mental health

will make a difference.

I find that I'm a lot happier

since I don't feel guilty

for wasting my morning on my phone.

In turn, my entire day becomes productive

because I started it on the right note.

So, by doing a simple switch to an alarm clock,

it wouldn't be so convenient for you

to turn off your alarm then switch to Instagram.

You'd be surprised at how much this simple tip helps.

Next:

put all your social media apps into a folder

and away from your home page.

So it's become routine already.

Unlock your phone, tap and you're on Instagram

or you swipe and you are on Facebook.

That's a little too convenient.

Put all your social media apps into a folder,

then move it away from your home page.

Or even better,

Chuck those apps into a folder

of those useless apps that you can't delete.

You know exactly what apps I'm talking about.

Like, who even uses tips and home on the iPhone?

I remember at one point I was addicted to TikTok,

but I couldn't bring myself to delete the app.

So I got my friend to chuck it in a random folder

where I can't see it every time I unlock my phone.

And guess what?

I forgot about it.

Once it isn't on my homepage,

I am not reminded of it

every single time I pick up my phone.

You want to make your life as inconvenient as possible.

If you've made it this far, comment down below,

do you think that you're addicted to using your phone?

Like this video, subscribe

and turn on the notification bell and set it to all

so you do not miss out on any future uploads.

Thank you to BetterHelp for sponsoring this video.

And thank you, you guys for 467,000 subscribers.

And I'll see you all in my next video.

Bye Bye.

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