I hope that was useful, let me know your favourite method to reduce your screen time below! Thanks to Grammarly for sponsoring the video, supercharge your writing here: grammarly.com/aliabdaal And get my completely free 7 day focus crash course here: go.aliabdaal.com/addicttofocus/yt
Just now thought that I need to come out of my phone addiction and reduce screen time... Ur video was like u have read my mind .... Great !!! Ali ... May u achieve more in ur life... Bye!!
I highly recommend Jomo. You can even connect it to your health app. So you would only be able to access Instagram after 10,000 steps, or after gym session
*8PM-8AM Phone-Free* Routine (and it's just limited to check clock/flashlight/emergency that's all, within 30 minutes in this mode. avoiding phone before 1 hour of my sleep time 9PM-5AM). I'm thinking what else to add more. 🤔
@@HanaTNT its not how much screen time you have its all about what you did in that screen time. if you catch that your screen time will gradually changes
I have been doing this as long as I remember, but my problems with screetime addiction are typically in daytime, so that is not very useful (for me at least)😅 Otherwise if you often grab your phone while you should be in bed, this might be a very effective technique 🤷♂️
One thing that has helped me is dedicating different devices for different purposes. 1. Phone : Work/Convenience 2. Tablet : Social Media and OTT platforms 3. Laptop : Work 4. TV : (same as tablet) Rule: if I want to use social media I can only use my tablet for that. when I really want to focus I can keep my tablet away from me.
A really good strategy I learned to keep your phone away from you at night is, to combine putting your phone away with a specific task you do every evening. For example putting your phone away in the kitchen or somewhere to charge or just lay for the night, then going for a walk and afterwards going straight to bed or maybe reading a book and then go to bed or something like that. That way you have a real clean transition and avoid the constant “only one more video…” loop.
i must say that this will mostly end up in failure. the best solution is to find an engaging passion/hobby so that u will ignore ur phones (like reading, learning a music instrument). it works bro
facts, no shade to these tips though because I think they go in hand with hobbies and they may be a prerequisite but yeah you need to find hobbies or healthy activities to fill the empty time.
Ali, I think it's amazing you're addressing this issue! It's a real problem. We need to break free from this constant dopamine rush, it's impacting our mental health. Your tips sound helpful, especially the app blocking ones! 💪
To prevent doom scrolling on Instagram I deleted Instagram off my phone for 3 months. If I wanted to check Instagram I had to use the Instagram website, which made me very intentional when using Instagram. During those 3 months, I also unfollowed every page that was not a person I've met IRL. Since I've done those two things, checking Instagram is not an impulse, and I spend at most 10 minutes at a time on Instagram.
Deleting Instagram helps so much, i delete it every once in a while... And i use it on chrome which is a pain in the a** as it's slow and everything, u can't scroll on reels too which saves a lot of time
Great video Ali! Addictions and procrastination were my worst enemies as well. To everyone who is struggling, I would recommend books. I started with Fast Track to Fortune by Nathan West ( 1-hour read to ease myself into reading) It helped me realize what I needed to focus on. Then I read "Atomic Habits" by James Clear. Keep up good work everybody !
I've read Atomic Habits by James Clear, which is great for fixing your daily routines. Fast Track to Fortune by Nathan West guided me towards The Psychology of Money by Morgan Housel, as I noticed some problems with my money management. Read more, and you will know more; that's a real advantage over others.
Doom scrolling is the worst tbh, always feel guilty about it but I can't seem to stop. THank you for these amazing tips! I love your videos and how informative it is, putting it right next to Lead Learn Leap
Set app timer and routines! I used to be addicted to watching youtube on the bed. Now my rule is the moment i am lying (on even sitting) on the bed, no more youtube. Also i set 1 hr limit on youtube and 10 mins on rest of social media ! I am also gonna use the rest of your other tips! Thanks Ali! Great video as always!
@@gabrieladagenais6665 if iphone, just do the Sleep mode in Settings. It autoly turns on at the same routine you set everyday. It's like the do not disturb mode but a bit more customized. (Mine is 12am to 7am.)
I use a habit tracker for all my bad habits like eating junk food, staying up late, and of course, doomscrolling. Every night I would start my habit tracker, I would feel disappointed in myself whenever I had to mark that I scrolled on social media for too long. Eventually, I was able to recognize doom scrolling as a bad habit after a few minutes and that thought alone was enough to make me close the app. Now I’m a lot more conscious of my time being wasted when I’m scrolling.
So much time spent in a day in "busywork" just responding to various notifications - messages, emails, etc. I imagine life must have felt much slower before we had access to technology :)
My life was simpler and more enjoyable before 2010, the year I bought my first smartphone. Pros and cons of course, but what’s been unexpected during those 14 years since that day is how EXTREME those pros and cons have been. From true wonder to straight up addiction and back again. 😬
I find it hard when you need to post for your small business but when the page opens its super interesting and makes you want to scroll. Also I went on tiktok to find a saved recipe yesterday and I stayed on for 5 more minutes scrolling by accident 😅
I love your content, but this may be one of the most useful and relevant videos you've done in months. We could all do and be so much more if we didn't have to worry about falling into addiction/mental health traps so often. I clicked on this video so fast!
I put my phone out of my sight when I work, that’s Cupboard, under the pillow, Behind my monitor. It’s useful, when your distraction is out of sight, there will be no cues, cravings, etc.
Just now thought that I need to come out of my phone addiction and reduce screen time... Ur video was like u have read my mind .... Great !!! Ali ... May u achieve more in ur life... Bye
Yes that is one of the very best exercises, when I actually do it, my screentime drops for at least 65% I guess, one thing that can add efficiency, is to let yourself be helped by someone else, so that person reminds you when you unintentionally grab your phone.
I was wasting so much time scrolling on social media every day. Most of what I saw or read was useless. Thank you for making videos about this because phone addiction is no joke. Also, I signed up for grammarly to improve my emails and writing at work. Its the best decision
Recently I have also came into painful realisation that I have indeed become so addicted to phone after using it I feel kind of lost, not knowing what to do next. This made me scared and knew I have to take a counter action. One thing that really helped me is that I have set a strict rules for myself that no matter how bored you are feeling, don't use social media app after you wake up or before going to bed. Even if it does get to the point where I m unable to resist it I replace it with other activities like cleaning, walking or reading.
Loved that one. I also use empty homescreens, which means I only have a widghet pack with weather, and calender on ONE AND ONLY homescireen and only chrome, messages, OneNote and Phone at the bottom. Also without any wallpaper, just black. I prefer this instead of grayscale everything. Oh, I every notification is turned OFF ALL THE TIME. They appear in the notification center but not instantly waking up my phone. I found this HUGE!!!! I also DELETED facebook. If I have to see something on any of my joined groups I use chrome and the mobile view version of it. :) Keep up the good work Ali!!! :)
Trying to fight or resist a bad habit never works, one should always try to replace it with new good habit. All the ways or techniques may help one to use phone less, if we have nothing to do after leaving the phone, we will most probably go back to the phone. So the aim should be to adapt the new activity and try to make it a regular habit. And of course these techniques by Ali Abdaal can help you to create more time by using the phone less.
It's so wild that phone time can be that much per day...and can translate to years. I keep the screen time widget on my home screen so it visually reminds me how much time I've been spending on each app & reminds me to cut back when I need to.
I used to sleep with my phone under my pillow….i moved it away from me to my bedside table and felt so much anxiety for a few weeks but eventually got used to it and was able to move it even further away from me. I sleep so much better now!
As the quality of messages in social media is declining, I feel less and less interested in staying there. Those rubbish alerts me to close the apps and get back to more productive things.🌟
Just turn off the wifi router in the house for scheduled times. Only turn it on when you need to access the internet. This makes you very intentional about your internet use in general. Access to Internet is the real culprit which people hardly mention.
Ali I would say that usage is a key part of business models, regardless of advertising dollar because the value provided is tiny. Imagine if people didn’t use their iPhone - would they spend £1200 on it? If I pay for Netflix no adds and then don’t care about using it - will I keep paying? Etc. In most of these products value is small so attention must be high. Great video btw and thanks for making 🙂
I use my phone mainly as a routine app, habit tracking app and time blocking app....and taking photos of my mice. My tablet is for time tracking along with alarms. My PC is for work, gaming, creativity, logging things, journaling, socializing, etc. I find my phone pretty useful for doing a lot of things in my day and keeping my day smooth. I get regular walks and exercise to relax me. If my phone is unresponsive, thats annoying because it keeps a timer going for how long I have to do this task. My tablet has a multimer too but I leave it at my desk. Social media are all time limited so I'm okay there. My gaming also has timeslots and they're my breaks, I sometimes skip them.
I actually tried grayscale, but as a setting for my phone after late night hours. This is something I like because that way I can teach my eyes to try looking to a different colored and interesting thing to check at that time, lol
Dear Ali, this is just one of thousands of videos DESCRIBING the problem. We KNOW the problem and everything about it. But noone can offer a real SOLUTION. You suggest an app, but addicted people can delete an app easily. Furthermore, notifications aren’t the main problem. Putting the smartphone in another room has been suggested countless times, but what should addicted people do? It’s like telling smokers they shouldn’t buy cigarettes. Generally you are just suggesting to behave like there is no addiction and no anxiety and no loneliness. So no, it was not useful at all.
I always use Forest(app) or do some reading or just do some exercise!! just get myself away from it ASAP~~ And this video is really useful!! Thank you Ali🤩
- All my notifications are off but certain contacts do have ringtones asigned, so I know when they do write but wont get anything from random groupchats. - Forest when working. I actually use my phone for work (dev) so I just block the fun stuff and help grow trees - I randomly switch the places of all my social media apps in ny screen (my phone doesnt have a menu) so I can't just go there by inertia and will actually have to think on where is the stuff I want. An app that would handle that randomizing would be really nice
You are right - I am addicted to screen / scrolling. I want to deal with it with morning and evening routines. No phone before 10 am and asar prayer to isha prayer is book reading time.
I usually spend very little time on my phone and I attribute this to two things: 1. I am very selective of what apps I have on my phone. Before adding anything I ask myself why I would need this app on my phone. 2. I have notifications turned off for almost everything.
Daily meditation and managing social circle really helps me. I told my girlfriend and close friends that I'm going to put on airplane mode 24/7. "If something is emergency you can meet me at my house. If you don't know my house. You aren't that close to have a emergency with me."
What that helped me with social media doom scrolling: 1. remove the app on my phone completely 2. log out of the app in the web browser version on my phone 3. change the password to something like a string of random letters and numbers, write it down on a notepad near my desk (which is in another room from where I usually hangout) 4. now the only time I'm able to go on social media is if I intentionally do it, i.e. intentionally walk to the room, open up my laptop, take out the notepad, and log in on a browser
When I'm at home, put my cell phone on the top of you book shelf or wardrobe, I find that it reduces more than 90% of unnecessary usings of cell phone.
I have a few questions that I don't think was explicitly addressed in the video: 1. Does this just go for phones or screens such as laptops, tvs, tablets and other media consumption devices? 2. Is it even the device or is it what you're doing on your device? My assumption is that we should aim to restrict supernormal stimuli in general, but there are several challenges with this approach. Firstly, it isn't always clear what qualifies as supernormal, leading to the issue of unidentifiability, where we are simply unaware of the potential dangers. Secondly, avoiding these stimuli might be impractical unless one is exceptionally disciplined and strong-minded. For instance, I argue that UA-cam is as detrimental, if not more so, than typical social media. This is because the issues of unidentifiability and the need for extreme self-discipline are embedded within the platform. Like hyper-addictive social media, UA-cam's algorithm and content creators optimize for attention retention. However, it does not receive the same level of scrutiny as Instagram or Twitter because it is not explicitly categorized as a social media app. Additionally, speaking anecdotally, I use UA-cam to aid my studies, as there is a wealth of high-quality educational material on the platform. However, I find it challenging to avoid distractions from the homepage and sidebar suggestions. So my point is, I think lowering phone use and screen time is only a partial solution, and we should be aware of the other dangers media consumption as a whole.
I switch off my mobile at night before sleeping and switch it on 30 min after waking up....obviously the alarm rings in switched off mode too. That prevents my dopamine from getting wasted by looking at my messages or mails first thing in the morning, and use it on waking up and moving instead.
I felt like a prisoner, falling captivated by your video and giving you my attention, getting ready to relax by taking a bath and despite the fact that I pay for UA-cam Premium, I ended up in the clutches of your sponsor's advertising. UA-cam should allow reporting this type of behavior from creators.
My main thing, for years now, is not have my phone next to my bed. Because me and my wife give this example, my three kids (15yo, 14yo and 10yo) don’t even discuss with us to bring their phones to bed either. There is a lot of screen time throughout the day though. In the beginning I was limiting this for my children, I thought that to be a good idea. I stopped this limit because it caused an unnatural amount of stress. I hear parents limiting it, but let their children earn more screen time by doing some chores. Feels like a wrong thing to reward your children with screen time though.
I really recommended deleting the app for about 40 day and then set a timer for using it , for example set just one hour per day for spending on this apps
The first thing you need to do is to separate work, research time from scroll time. As a 75 year old who spends 10 hours a day on my phone. My phone is my only connection to the internet. I have to use my phone to use Micrsoft, Adobe, Notion, etc. If i do not have my phone or run out of data, i have no access to my math research files. Time online does not always equal a phone addiction.
Thanks for the good content your are creating, appreciate. All the tools are very helpful But the one sec tool I think personally more powerful than other tools, because of the concept of the blockage of the app in the first 5 second,in fact this 5 second it's really helpful it can influence a lot, by giving you the time to think about the fact if I should get access or not The video was very helpful Thanks again ALIII .
I honestly dont understand how others have hone addiction, i always have phone by bedside but i got to bed only when i am tired and usually am anyway so i check if alarm is set and thats it. Otherwise i use aps on desktop instead and even then thers not much to do in them for more than 5 min unless some hot new event jsut happened which is rarely. 0 problems here.
I hope that was useful, let me know your favourite method to reduce your screen time below! Thanks to Grammarly for sponsoring the video, supercharge your writing here: grammarly.com/aliabdaal
And get my completely free 7 day focus crash course here: go.aliabdaal.com/addicttofocus/yt
Just now thought that I need to come out of my phone addiction and reduce screen time...
Ur video was like u have read my mind ....
Great !!! Ali ... May u achieve more in ur life...
Bye!!
give android apps too man
Didn't you know about 'Your Hour' app?
I highly recommend Jomo. You can even connect it to your health app. So you would only be able to access Instagram after 10,000 steps, or after gym session
*8PM-8AM Phone-Free* Routine (and it's just limited to check clock/flashlight/emergency that's all, within 30 minutes in this mode. avoiding phone before 1 hour of my sleep time 9PM-5AM).
I'm thinking what else to add more. 🤔
It's 10:09 PM right now and I have 1hr 47min screentime today. As someone who had 12hr screentime daily in the past. I am so fuc*ing proud of myself.
Tell us what you did? And congrats! 🥳
Congrats!! keep going
Congrats that's amazing!!
That is amazing man, congratulations!!! I hope to be right there with you someday
@@HanaTNT its not how much screen time you have its all about what you did in that screen time. if you catch that your screen time will gradually changes
well, I was scrolling through my phone yet again when this came up as being posted 30 seconds ago. maybe it’s a sign
Same happened to me too.
Mine was 20 minutes ago
How is the video 9 hours ago but the comment 10
I keep my phone in another room when I go to bed - game changer. Great video as always!
I keep my phone in another room when i study but scrolling the screen after every 5 minutes
I can't do that, since my alarm clock in phone
@@johnweak6788 you can try to buy analog alarm, qyte cheap
I have been doing this as long as I remember, but my problems with screetime addiction are typically in daytime, so that is not very useful (for me at least)😅
Otherwise if you often grab your phone while you should be in bed, this might be a very effective technique 🤷♂️
Yeah and moments later I’m going in the other room to get my phone..😂
One thing that has helped me is dedicating different devices for different purposes.
1. Phone : Work/Convenience
2. Tablet : Social Media and OTT platforms
3. Laptop : Work
4. TV : (same as tablet)
Rule: if I want to use social media I can only use my tablet for that. when I really want to focus I can keep my tablet away from me.
This is a really good idea. I have no games or entertainment apps (netflix, disney plus) on my tablet. It helps me stay focused on work
great idea i will try
A really good strategy I learned to keep your phone away from you at night is, to combine putting your phone away with a specific task you do every evening. For example putting your phone away in the kitchen or somewhere to charge or just lay for the night, then going for a walk and afterwards going straight to bed or maybe reading a book and then go to bed or something like that. That way you have a real clean transition and avoid the constant “only one more video…” loop.
i must say that this will mostly end up in failure.
the best solution is to find an engaging passion/hobby so that u will ignore ur phones (like reading, learning a music instrument).
it works bro
facts, no shade to these tips though because I think they go in hand with hobbies and they may be a prerequisite but yeah you need to find hobbies or healthy activities to fill the empty time.
Disabling notifications for social media apps has been a game changer for me
Ali, I think it's amazing you're addressing this issue! It's a real problem. We need to break free from this constant dopamine rush, it's impacting our mental health. Your tips sound helpful, especially the app blocking ones! 💪
To prevent doom scrolling on Instagram I deleted Instagram off my phone for 3 months. If I wanted to check Instagram I had to use the Instagram website, which made me very intentional when using Instagram. During those 3 months, I also unfollowed every page that was not a person I've met IRL. Since I've done those two things, checking Instagram is not an impulse, and I spend at most 10 minutes at a time on Instagram.
Funny, I do the opposite. My phone tends to be in an inconvenient room, and I have the rule to never use the desktop version of Instagram.
Deleting Instagram helps so much, i delete it every once in a while... And i use it on chrome which is a pain in the a** as it's slow and everything, u can't scroll on reels too which saves a lot of time
I deleted the app too but I still use the website 😭😭
I think I'll try that out
If I gotta use a website I don’t want it if I delete the app I’m deleting my account 😭
Great video Ali! Addictions and procrastination were my worst enemies as well. To everyone who is struggling, I would recommend books. I started with Fast Track to Fortune by Nathan West ( 1-hour read to ease myself into reading) It helped me realize what I needed to focus on. Then I read "Atomic Habits" by James Clear. Keep up good work everybody !
I've read Atomic Habits by James Clear, which is great for fixing your daily routines. Fast Track to Fortune by Nathan West guided me towards The Psychology of Money by Morgan Housel, as I noticed some problems with my money management. Read more, and you will know more; that's a real advantage over others.
Doom scrolling is the worst tbh, always feel guilty about it but I can't seem to stop. THank you for these amazing tips! I love your videos and how informative it is, putting it right next to Lead Learn Leap
Set app timer and routines! I used to be addicted to watching youtube on the bed. Now my rule is the moment i am lying (on even sitting) on the bed, no more youtube. Also i set 1 hr limit on youtube and 10 mins on rest of social media ! I am also gonna use the rest of your other tips! Thanks Ali! Great video as always!
how do you set those limits on your phone?
@@gabrieladagenais6665 if iphone, just do the Sleep mode in Settings. It autoly turns on at the same routine you set everyday. It's like the do not disturb mode but a bit more customized. (Mine is 12am to 7am.)
I use a habit tracker for all my bad habits like eating junk food, staying up late, and of course, doomscrolling. Every night I would start my habit tracker, I would feel disappointed in myself whenever I had to mark that I scrolled on social media for too long. Eventually, I was able to recognize doom scrolling as a bad habit after a few minutes and that thought alone was enough to make me close the app. Now I’m a lot more conscious of my time being wasted when I’m scrolling.
Using a habit tracker for the bad habits is very cool! What app did you use? Is it for Android or iOS?
So much time spent in a day in "busywork" just responding to various notifications - messages, emails, etc. I imagine life must have felt much slower before we had access to technology :)
My life was simpler and more enjoyable before 2010, the year I bought my first smartphone. Pros and cons of course, but what’s been unexpected during those 14 years since that day is how EXTREME those pros and cons have been. From true wonder to straight up addiction and back again. 😬
@@LazzarrusLong I hear you!
I find it hard when you need to post for your small business but when the page opens its super interesting and makes you want to scroll. Also I went on tiktok to find a saved recipe yesterday and I stayed on for 5 more minutes scrolling by accident 😅
I love your content, but this may be one of the most useful and relevant videos you've done in months. We could all do and be so much more if we didn't have to worry about falling into addiction/mental health traps so often. I clicked on this video so fast!
I love the strategies to combat endless screen time at the end, so very useful!😊
Do one on youtube addiction! Seriously!
yes this is even one of the top gen-z additions :)
Thanks
well man, I hape you and your content but still its my guilty pleasure, I am contiunuously coming back to this channel.
I put my phone out of my sight when I work, that’s Cupboard, under the pillow, Behind my monitor. It’s useful, when your distraction is out of sight, there will be no cues, cravings, etc.
Just now thought that I need to come out of my phone addiction and reduce screen time...
Ur video was like u have read my mind ....
Great !!! Ali ... May u achieve more in ur life...
Bye
One way that I minimise screen time is to keep the phone away from me during certain time of the day …
Yeah, I don't know why it was not mentioned but I think it's the most effective way
Yes that is one of the very best exercises, when I actually do it, my screentime drops for at least 65% I guess, one thing that can add efficiency, is to let yourself be helped by someone else, so that person reminds you when you unintentionally grab your phone.
I was wasting so much time scrolling on social media every day. Most of what I saw or read was useless. Thank you for making videos about this because phone addiction is no joke. Also, I signed up for grammarly to improve my emails and writing at work. Its the best decision
gray scale screen do works upto some extent, the phone becomes boring
based on my personal experience
Muting notifications (on all apps texts emails) works great!
I saw this guy on an ad and turns out he actually has a channel
I used onesec which is really helpful. Also, putting grey scale will help to not get addicted and make reels less attractive
I turned my phone to grey scale as soon as you mentioned it... definitely going to take some getting used to!
Recently I have also came into painful realisation that I have indeed become so addicted to phone after using it I feel kind of lost, not knowing what to do next. This made me scared and knew I have to take a counter action.
One thing that really helped me is that I have set a strict rules for myself that no matter how bored you are feeling, don't use social media app after you wake up or before going to bed.
Even if it does get to the point where I m unable to resist it I replace it with other activities like cleaning, walking or reading.
Turning of notifications for all apps really helps. 🎉
Loved that one. I also use empty homescreens, which means I only have a widghet pack with weather, and calender on ONE AND ONLY homescireen and only chrome, messages, OneNote and Phone at the bottom. Also without any wallpaper, just black. I prefer this instead of grayscale everything. Oh, I every notification is turned OFF ALL THE TIME. They appear in the notification center but not instantly waking up my phone. I found this HUGE!!!! I also DELETED facebook. If I have to see something on any of my joined groups I use chrome and the mobile view version of it. :) Keep up the good work Ali!!! :)
Trying to fight or resist a bad habit never works, one should always try to replace it with new good habit. All the ways or techniques may help one to use phone less, if we have nothing to do after leaving the phone, we will most probably go back to the phone. So the aim should be to adapt the new activity and try to make it a regular habit. And of course these techniques by Ali Abdaal can help you to create more time by using the phone less.
It's so wild that phone time can be that much per day...and can translate to years. I keep the screen time widget on my home screen so it visually reminds me how much time I've been spending on each app & reminds me to cut back when I need to.
I used to sleep with my phone under my pillow….i moved it away from me to my bedside table and felt so much anxiety for a few weeks but eventually got used to it and was able to move it even further away from me. I sleep so much better now!
Subscribing to small channels and watching them grow feels good.
Thanks for your effort, for me I see all of your methods are effective, but keeping your phone far from me is more effective
Thanks Ali for the tip. I have been struggling with my phone and tv addiction more recently than before.
Thank you for the app suggestions! I’m currently on a good path, but the “one second” app sounds really useful, thanks 😊
I was addicted but i think now i can finally become free
I really appreciate you on your self control
Trying out grayscale! Super helpful video, thanks Ali 🙏
Ali your hair is looking good now , it grows a lot can you please share something about your hair cair routine or something else
One of my favourite and best teacher
This was much needed now ! Thanks Ali 😊
I Got a job in Africa and started making amazing videos! Your content inspires me!🥰🙏❤️❤️
I'm addicted to this channel
You are an natural addict
As the quality of messages in social media is declining, I feel less and less interested in staying there. Those rubbish alerts me to close the apps and get back to more productive things.🌟
Just turn off the wifi router in the house for scheduled times. Only turn it on when you need to access the internet. This makes you very intentional about your internet use in general. Access to Internet is the real culprit which people hardly mention.
Grayscale mode is helping me a lot. The interesting factor fades away when there is no color.
impeccable timming as always
Ali I would say that usage is a key part of business models, regardless of advertising dollar because the value provided is tiny. Imagine if people didn’t use their iPhone - would they spend £1200 on it? If I pay for Netflix no adds and then don’t care about using it - will I keep paying? Etc. In most of these products value is small so attention must be high. Great video btw and thanks for making 🙂
these are really helpful techniques that I use:
- turn off the notifications
- set app time limits
- use grayscale mode (makes phone less interesting)
I use my phone mainly as a routine app, habit tracking app and time blocking app....and taking photos of my mice. My tablet is for time tracking along with alarms. My PC is for work, gaming, creativity, logging things, journaling, socializing, etc.
I find my phone pretty useful for doing a lot of things in my day and keeping my day smooth. I get regular walks and exercise to relax me. If my phone is unresponsive, thats annoying because it keeps a timer going for how long I have to do this task. My tablet has a multimer too but I leave it at my desk.
Social media are all time limited so I'm okay there. My gaming also has timeslots and they're my breaks, I sometimes skip them.
I actually tried grayscale, but as a setting for my phone after late night hours. This is something I like because that way I can teach my eyes to try looking to a different colored and interesting thing to check at that time, lol
Hey there Ali, I've been following your content now for about a year if I'm not mistaken. I love the Opal app. Thank you so much for all of your work.
Dear Ali, this is just one of thousands of videos DESCRIBING the problem. We KNOW the problem and everything about it. But noone can offer a real SOLUTION. You suggest an app, but addicted people can delete an app easily. Furthermore, notifications aren’t the main problem. Putting the smartphone in another room has been suggested countless times, but what should addicted people do? It’s like telling smokers they shouldn’t buy cigarettes. Generally you are just suggesting to behave like there is no addiction and no anxiety and no loneliness. So no, it was not useful at all.
Get a flip phone... can't download apps on one of those.
Not to be snarky but what did you expect? What kind of advice would not "pretend there's no addiction" in your book?
I would say getting a phone with the smallest screen would help
Thank you for this❤you saved 15 minutes of my life
Maybe this is someone's first video on the matter. If it's not helpful to you, you don't have to watch :)
I always use Forest(app) or do some reading or just do some exercise!! just get myself away from it ASAP~~ And this video is really useful!! Thank you Ali🤩
- All my notifications are off but certain contacts do have ringtones asigned, so I know when they do write but wont get anything from random groupchats.
- Forest when working. I actually use my phone for work (dev) so I just block the fun stuff and help grow trees
- I randomly switch the places of all my social media apps in ny screen (my phone doesnt have a menu) so I can't just go there by inertia and will actually have to think on where is the stuff I want. An app that would handle that randomizing would be really nice
this entire week my screen time has been about 7-14 hours a day….
i’m going to give the grey scale thing a try.
You met Ethan Chlebowski!!! He’s one of my favorite UA-camrs and taught me everything I know about cooking
You are right - I am addicted to screen / scrolling. I want to deal with it with morning and evening routines. No phone before 10 am and asar prayer to isha prayer is book reading time.
I usually spend very little time on my phone and I attribute this to two things:
1. I am very selective of what apps I have on my phone. Before adding anything I ask myself why I would need this app on my phone.
2. I have notifications turned off for almost everything.
Daily meditation and managing social circle really helps me.
I told my girlfriend and close friends that I'm going to put on airplane mode 24/7.
"If something is emergency you can meet me at my house.
If you don't know my house. You aren't that close to have a emergency with me."
What that helped me with social media doom scrolling:
1. remove the app on my phone completely
2. log out of the app in the web browser version on my phone
3. change the password to something like a string of random letters and numbers, write it down on a notepad near my desk (which is in another room from where I usually hangout)
4. now the only time I'm able to go on social media is if I intentionally do it, i.e. intentionally walk to the room, open up my laptop, take out the notepad, and log in on a browser
When I'm at home, put my cell phone on the top of you book shelf or wardrobe, I find that it reduces more than 90% of unnecessary usings of cell phone.
Stops scrolling on phone, ends up watching old Ali videos on youtube
What Litrally Works - 10:36
True. I immediately scrolled to that point. Should have been a simple 5 min video
I have a few questions that I don't think was explicitly addressed in the video:
1. Does this just go for phones or screens such as laptops, tvs, tablets and other media consumption devices?
2. Is it even the device or is it what you're doing on your device?
My assumption is that we should aim to restrict supernormal stimuli in general, but there are several challenges with this approach. Firstly, it isn't always clear what qualifies as supernormal, leading to the issue of unidentifiability, where we are simply unaware of the potential dangers. Secondly, avoiding these stimuli might be impractical unless one is exceptionally disciplined and strong-minded. For instance, I argue that UA-cam is as detrimental, if not more so, than typical social media. This is because the issues of unidentifiability and the need for extreme self-discipline are embedded within the platform. Like hyper-addictive social media, UA-cam's algorithm and content creators optimize for attention retention. However, it does not receive the same level of scrutiny as Instagram or Twitter because it is not explicitly categorized as a social media app. Additionally, speaking anecdotally, I use UA-cam to aid my studies, as there is a wealth of high-quality educational material on the platform. However, I find it challenging to avoid distractions from the homepage and sidebar suggestions.
So my point is, I think lowering phone use and screen time is only a partial solution, and we should be aware of the other dangers media consumption as a whole.
I switch off my mobile at night before sleeping and switch it on 30 min after waking up....obviously the alarm rings in switched off mode too. That prevents my dopamine from getting wasted by looking at my messages or mails first thing in the morning, and use it on waking up and moving instead.
Useful as always 💚
Thank you for this video, Ali❤❤... This video is goona help me a lot...Yours videos are really helping me to do well...❤❤
Awesome! I will switch to the color filter grayscale and give it a try.
Having things to do during the day without the phone is a good idea too.
this electronics is killing me, having often headaches and eye stains from the . I hate them
Per the end question, I reread Newport’s Digital Minimalism to help me reset every time phone usage gets away from me again.
I turn in grey button.❤
I felt like a prisoner, falling captivated by your video and giving you my attention, getting ready to relax by taking a bath and despite the fact that I pay for UA-cam Premium, I ended up in the clutches of your sponsor's advertising. UA-cam should allow reporting this type of behavior from creators.
Great video. I've heard enough about Opal now to try it. Thanks!
Digital Well-being app on my phone helps a lot with that. It can limit your app time, maybe it can also block certain apps during certian times, IDK.
I immediately just put my phone on grayscale mode after watching this.
I wanna note my behavior and if it changes.
Wait, @00:23 was that ethan the chef/cooking guy?!!! He's the best!
Favourite method to reduce screen time. Get customisable DNS, set social media time to 6pm-8pm, lock DNS on phone, hide password to DNS account.
Keeping your phone away from you while disabling notifications from all apps is a game changer!
You can still access social media via browser
UA-cam is my entertainment. I have a tv, and never watch it. I even do UA-cam workouts. So, my entertainment hours on my phone are crazy high!!
These screen limit apps all have terrible privacy policies
My main thing, for years now, is not have my phone next to my bed. Because me and my wife give this example, my three kids (15yo, 14yo and 10yo) don’t even discuss with us to bring their phones to bed either.
There is a lot of screen time throughout the day though. In the beginning I was limiting this for my children, I thought that to be a good idea. I stopped this limit because it caused an unnatural amount of stress. I hear parents limiting it, but let their children earn more screen time by doing some chores. Feels like a wrong thing to reward your children with screen time though.
I really recommended deleting the app for about 40 day and then set a timer for using it , for example set just one hour per day for spending on this apps
في وقته تماماً، شكراً جزيلاً
The first thing you need to do is to separate work, research time from scroll time. As a 75 year old who spends 10 hours a day on my phone. My phone is my only connection to the internet. I have to use my phone to use Micrsoft, Adobe, Notion, etc. If i do not have my phone or run out of data, i have no access to my math research files. Time online does not always equal a phone addiction.
Not sure what the intention behind the music was, but I felt like an alarm was about to blast at any moment
Thank u for the Hindi audio ❤
Thanks for the good content your are creating, appreciate.
All the tools are very helpful
But the one sec tool I think personally more powerful than other tools, because of the concept of the blockage of the app in the first 5 second,in fact this 5 second it's really helpful it can influence a lot, by giving you the time to think about the fact if I should get access or not
The video was very helpful
Thanks again ALIII .
Great video man very informative
video starts @10:40
how can i link my calendar with the focus mode? i'm so interested in doing that myself!!!!
Did you find out how? I'm curious too
@@rafaelsinn4721 no i haven't :(
Anyone knows what's the font from the thumbnail?
I honestly dont understand how others have hone addiction, i always have phone by bedside but i got to bed only when i am tired and usually am anyway so i check if alarm is set and thats it. Otherwise i use aps on desktop instead and even then thers not much to do in them for more than 5 min unless some hot new event jsut happened which is rarely. 0 problems here.