101: A Practical Guide to Overcoming Phone Addiction

Hi Mate!

Ever found yourself stuck in a constant cycle of checking your phone, only to come back to reality hours later?

You’re not alone.

This isn’t just a habit—it’s an addiction that’s quietly taking over our lives.

Just look around.

It’s a sight we all know too well, right?

Folks everywhere, eyes glued to their screens, ignoring the actual world that’s happening around them.

But hey, it’s not only about the time slipping away.

Our phones, they’re like double-edged swords.

They connect us with our loved ones and the latest events, yeah, but they’re also distracting us from the real, actual life that’s unfolding right beside us.

And when you take a closer look, it becomes even more frightening.

Our phones are right in the middle of many health problems—physical, mental, whatever you can think of.

The Netflix documentary “The Social Dilemma” shows the concerning impact of social media, which feeds this addiction.

Like many, I became caught in phone addiction, living each day as if in a waking nightmare.

I tried every possible method to break this addiction, but nothing lasted.

Until I found the TAS Framework.

This strategy was my way out of the phone addiction.

In the following sections, I’ll share the TAS Framework and a set of practical tools that’ll help you get away from phone addiction and lead a more fulfilling life.

This isn’t ordinary advice; it’s genuine, hands-on guidance to help you through the difficult situations of phone dependency.

Whether you’re just noticing an increase in screen time or seeking a big change, there’s something here for you.

Are you ready to start this path to digital well-being?

TAS Framework: Your Roadmap to Recovery

TAS Framework a straightforward, no-frills plan I created after lots of trial and error.

TAS stands for Track, Analyze, Select.

Let’s dive into three actionable steps that’ll guide you away from phone addiction:

• Track: Start with a simple diary. Yes, go old-school with pen and paper. Each time you find yourself reaching for your phone, jot down what you’re feeling, what’s on your mind, and the emotions driving you to pick up the device. The goal here is to capture every detail, no matter how small it may seem.

• Analyze: After a week of tracking, it’s time to put on your detective hat. Pour over your diary entries and look for clues. Are there specific times when the urge hits you? Certain emotions that trigger the habit? Identifying these patterns is key to understanding your addiction.

• Select: Now, with a clearer picture of your phone usage patterns, you can make informed decisions. Assess the depth of your addiction and handpick the tools and strategies that resonate with your situation. This step is about customizing your path to recovery.

Note:

You just need a $2-3 pocket diary, towards a more aware, satisfying life.

Level One: Beginners

If you just beginning to address phone addiction, these initial steps can make a big difference.

1. Switch to a Passphrase

Biometric locks, like fingerprint and face recognition, can lead to automatic phone use.

By setting a long passphrase, you introduce a moment of mindfulness each time you reach for your phone.

2. Mindful Wallpaper

Download “Is it Essential?” wallpaper.

This question will encourage you to think twice before using your phone, helping you to act more intentionally.

3. Notifications Free Lock Screen

Turn off all notifications from showing up on your lock screen.

This will add friction to checking notifications and help you control the desire to dive into the apps whenever you hear a ding.

Pro Tip: 

Combine these strategies to enhance their power and develop more mindful phone habits.

Level Two: Intermediate

If the strategies mentioned above didn’t help much, then it’s time to make some bigger changes to your phone:

1. No More Red Bubble

Ever wondered why notification bubbles are red instead of any other color?

Red creates a sense of need, pushing us to check our phones.

This color is one reason we often find ourselves opening apps whenever there’s a notification bubble.

You can lessen this unintentional desire by turning off these notification bubbles in your phone’s settings, which will help remove this trigger.

2. Grey Screen Mode

The bright colors on our phones excite our brains, resulting in higher levels of dopamine.

To make your phone less attractive, switch to a grey screen mode, which is available on most phones.

3. Decluttering Home Screen

It’s likely that your most used apps are easily accessible on your home screen.

This setup, while efficient, can also lead to unnecessary and habitual phone use.

To fight this, try removing all non-essential apps from your home screen.

Instead, place them on the last page of your app screens. This simple act of decluttering doesn’t require you to spend time creating folders; just move the apps away from immediate view.

Pro Tip:

If you often use your phone’s quick search or voice command features to access apps, consider disabling these as well.

This adds an extra step to the process, making you more conscious about each app you choose to engage with.

4. Power Of Visualization

Visualization is a powerful tool for achieving goals, and it can be equally effective in overcoming phone habit.

If you’ve decluttered your home screen, you’ll find it now serves as a blank canvas.

Use this by adding a screen time widget, which is a standard feature on both Android and iOS devices.

This widget acts as a visual reminder every time you unlock your phone, showing you how much time you’re spending on your device.

It’s a clear, direct signal that encourages you to consider whether you’re using your time wisely or just wasting it.

5. Lock Me Out

Modern smartphones offer a feature that can be a real game-changer for managing screen time: app limits.

By setting a daily time limit for each app, you create a boundary that, once reached, locks you out of the app for the rest of the day.

This function is incredibly useful for controlling the time spent on social media and other addictive apps.

For instance, if you allow only one hour per day to Facebook, you’ll be more thoughtful about when and how you use it, knowing that going over the limit will lock you out—possibly at a time when you might need it most.

This enforced awareness can significantly reduce your app usage, often to just a few necessary minutes each day, freeing you from the constant pull of notifications and updates.

6. No Phone Zone

Create ‘No Phone Zones’ in areas where you tend to use your phone too much.

For example, make it a rule not to bring your phone to the dining table, ensuring that meals are times for nourishment and family conversation, not digital distraction.

Similarly, mark your bedroom, or times with your partner, family, friends, and co-workers as phone-free periods.

This practice helps build presence and strengthens relationships.

7. Scheduled Turn Off

Use the automatic turn on/off feature in your phone settings to set specific hours during the day when you don’t want to use your phone.

These could be hours for focused work, spending time with family and friends, bedtime, or relaxation.

Level Three: Advanced

The solutions in Levels One and Two don’t need any third-party apps or products.

However, if you find that these strategies aren’t enough, it might mean that your phone addiction is at an advanced stage.

In this level, I’ll talk about third-party solutions, including apps and products that either I have used myself, or are highly recommended by friends, family, or through a lot of research.

These solutions will range from free to paid options.

I suggest trying the free solutions first, and if they don’t work, think about investing in paid ones for a stronger approach.

1. Lock Box With Timer

A well-known and effective way to fight phone addiction is the use of a lock box with a timer.

This simple method involves putting your phone in a secure box that stays locked until a set timer runs out.

It’s a commitment device that many have said works really well.

While some options like the Kitchen Safe Time Locking Container are more expensive, affordable choices like the iDiskk Cell Phone Lock Box and Tcoivs Timed Lock Box offer similar features without the big price tag.

They’re easy to use, making them good tools for anyone serious about reducing their screen time.

2. BlockIt App

For those who like a digital solution, BlockIt is a well-designed app that locks your phone for a set time.

Once you turn it on, you won’t be able to use your device until the timer is up.

It has a one-time emergency unlock, after which you have to pay a fee for more emergency unlocks.

This might seem limiting, but it’s made to stop you from unlocking your phone over and over, making BlockIt a strong tool for serious phone addiction.

It’s only available on Android, making it a solid choice for those who want a strict method.

iOS users can find similar features in the Opal app.

3. OneSec App

The OneSec app is a smart tool that makes you wait a bit before you can open certain apps on your phone.

This wait comes with a message on your screen, along with a count of how many times you’ve opened the app.

It might look too simple to be effective, but this wait acts as a strong reminder to be mindful.

It makes you think about why you’re about to use the app and often makes you realize that the urge to open it was just that—an urge.

This can be enough to make you close the app and go back to more purposeful activities.

It’s a subtle but powerful way to fight the mindless scrolling that can take up so much of your time.

4. StopScroll App

If you keep scrolling through vertical videos on platforms like TikTok, Instagram, Snapchat, and YouTube, StopScroll offers a specific solution.

Unlike apps that lock your whole phone, StopScroll focuses on the addictive nature of these feeds.

It lets you set daily limits for video scrolling or choose to block the feature completely.

If you try to watch vertical videos more than your limits, StopScroll steps in by closing the app or vertical videos tab automatically.

5. Light Phone

While it’s the most expensive option I’ve talked about, the Light Phone is worth mentioning for its unique take on connectivity.

This minimalist phone goes back to basics, offering just calls and texts, and some addition features like alarm etc.

It’s a purposeful choice for those who want to get away from the constant alerts and distractions of a normal smartphone.

Think of the Light Phone as the opposite of today’s smartphone.

It’s not just a phone; it’s a choice about putting real-life interactions before virtual ones.

You can use it as your main phone, making your smartphone a backup for occasional use, like checking social media.

The Light Phone is all about options and choices, giving you the power to decide how connected you really want to be.

Conclusion

Remember, getting over phone addiction is a journey, not a sprint.

Take it one step at a time, and don’t be shy to ask for help from friends, family, or professionals if you need it.

Catch you on Thursday at 5:31 AM EST!

Discipulus.