This is how you break your phone addiction 🤳

Girlie, I see you. Scrolling mindlessly through social media, wasting your precious life away. 🤳

And then feeling guilty and hating yourself for it. 🤢

So then the feeling of guilt pushes you further into numbing your feelings by some more scrolling.

It is a vicious cycle, I know. 🔄

Bad news? You’re addicted. ❌ Good news? You can break out of it. ✅

As a recovering phone addict, I’m here with some no-bullshit advice for you, so let’s get straight into it. 🎯

1. Get a life 🌱

No, seriously. Why do you have all this time to waste? ⏳

Don’t you have a hobby? Don’t you have a passion or a job at least? Don’t you at least need to get some sleep?

Girl! Go out. Touch some grass. Bake cookies for your friends. Call your mother. Start learning that skill you’ve always wanted to. 🍪

For God’s sake, get a life! Literally anything you do will be time better spent than on your phone.

And don’t tell me you’re tired and don’t have energy for anything else. If that’s the case - go and take a nap! 💤

Once you make your life enjoyable and get into the habit of romanticizing your day-to-day you will not have the urge to find an escape through your screen.

So put your phone down and create a life you don’t want to continuously run away from. 🌸

2. Figure out what are you running away from 🚩

Every addiction is a form of escapism and there is something you’re trying to escape by numbing your feelings. 🎲

Ask yourself: when do you struggle the most? For example, is it mainly a way of procrastination when you have more important stuff to do? If that’s the case then ask yourself: why? Pinpoint your negative beliefs. 😞

Are you afraid of failing? Do you want to gain a sense of control by at least having control over your failure? Do you think you are even worthy of success?

It’s a whole other topic (or a book, more so), but try to pinpoint the underlying issue. ⚠️

3. Get a phone blocker app⛔

Okay now that you realize that the underlying reason for your addiction is that you actually don’t like your life or yourself, let's get into the practical stuff.

Finding a good phone blocker app was an absolute game-changer for me. 🚫

Usually, they have a lot of options so you don’t necessarily need to block your entire phone, just the apps or websites you are most tempted by. You can pretty much tailor them to your own needs.

If you struggle with your addiction significantly, you might be tempted to uninstall the app during your cold turkey episode. That’s why I suggest opting for an app that doesn’t even allow you to uninstall it. 🔐

I’m personally using the Stay Focused app and I love it. Best 9 euros I ever spent. _{(this is not an ad, I’m genuinely so grateful for this app)}

4. Practice phone-free periods🤲

I challenge you to go phone-free for a few hours each week. Not just keeping it in your purse but genuinely not having it with yourself. 🍀

Wild, I know! But try it, it is so much fun, and you will realize how much we not only rely on our phones but live through them.

5. Mute your notifications.📲

Right after you finish reading this, I want you to go into your settings and mute all non-necessary notifications.

You don’t need YouTube or Spotify sending you notifications whenever your favorite artists drop a song. You will find out with a delay of a few hours and you’ll be just fine. 🎶

You also don’t need to know whenever someone sends you an Instagram DM. You go on Instagram at least ten times a day anyway. Chill. Get over your FOMO. 😱

Consider only having your notifications turned on for strictly messaging apps. That way you stay in the know just enough.

Everything else - probably not worth distracting you and making you look at your screen more than you already do. 😒

6. Make your phone work for you, not against you 🎈

Listen, we all have to use our phones. Phones are not the root of all evil. 😈

Quite the opposite, you can use them to your best benefit and they can be an incredibly powerful tool. 😇

What you want to do is make them work for you instead of you being a slave to its cheap dopamine tricks.

You are shaped by your environment so make your phone an environment in which you can flourish. 🌳🌳

You want to minimize the amount of temptation the phone represents to you.

That doesn’t mean you have to remove everything because some things help us become and live better.

Some content simplifies the logistics of our day-to-day life, inspires us, makes us laugh, motivates us, educates us… ⭐

The rule of thumb I like to use is: If it makes you want to live more, it stays.✨

Go on a purge and remove everything that pushes you away from who you want to be.

Girlie, I’m rooting for you and I believe in you. The feeling of guilt you are feeling because you keep wasting your time on your phone is a feeling that needs to be felt so you can overcome it.

That means admitting you have a problem is the first step. ❤️

Congratulations on doing just that,

Now let’s go get’em!

Sending you love and light,

Your Glowing Bestie ✨❤️