How to change a habit: phone-checking

I think it developed over university.  I have this habit of checking my phone compulsively.  Whenever I am thinking about something for too long; whenever I complete a task; whenever I’m not doing anything… I check my phone.  I want to fix this.  It affects my work rhythm, my focus, my train of thought, and my enjoyment of the moment.

It’s like my brain craves the microinjections of seretonin I get from constantly checking the group chat or seeing what’s new on instagram.  I must learn that those things can wait.  None of it is urgent.  What does matter is thinking deeply on a problem to be solved.  What does matter is reflecting on your actions and learning from them.  What does matter is being present with the people around you and giving them your full attention.

Let’s experiment on how to change a habit — a big one at that.

Methods tried:

  1. Turning phone upside-down while charging
  2. Leaving a sticky note on my phone saying “DO NOT TOUCH”
  3. Putting the phone in my bag
  4. Airplane Mode
  5. Stopping cellular data allowances for certain apps
  6. Switching the phone display to grayscale colours
  7. Deleting frequently used time-wasting apps
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