1. Establish wholesome phone habits.
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Many of the adjustments we make to our routines have the potential to become habits, but because they are new, any alterations are still rather fragile until they become automatic.
These new actions need to become so ingrained in our daily routine that we carry them out automatically in order to become actual habits. The simplest approach to achieve this is to establish decisions in advance about how we want to behave in specific situations so that, when those situations arise, we can immediately follow our new, healthy habits.
2. Use proper phone etiquette.
What habits do you have about your phone use when you are:
It's also important to consider how you want others to use their phones while you are together and how you would ask them to do so.
3.Give yourself some leeway.
If and when you find yourself reverting to previous routines, it's critical to be patient with yourself. Everybody experiences this. The less time we waste criticising ourselves, the quicker we can get back on track.
Additionally, you might want to give yourself explicit permission to use your phone mindlessly at a specific time of day (in other words, to use your phone to take a break). Giving yourself regular, guilt-free phone time can prevent binges and make it much simpler to maintain your long-term objectives.
Additionally, if you're attempting to improve your capacity to concentrate, you might need to arrange regular phone time for yourself considering the affects phones have had on our attention spans. Start off small—perhaps you focus for 10 minutes, then allow yourself one minute to check your phone—and work your way up to longer periods of concentration.
Use an app-blocker to schedule sessions for yourself in advance if you're concerned that a half-hour of free phone time may rapidly turn into two hours. Describe how and when you intend to allow yourself free phone time.
4. Try phasing.
There are many various ways we can disconnect from our phones. You can refrain from using your phone for a single meal, an entire weekend, an evening, or longer. Or perhaps phasting for an hour at a time is sufficient for you right now. We should now formalise our intentions in writing. When and how will you transition? Choose a straightforward, doable starting point, and start there.
5. Live a real life.
We're much more inclined to revert to our old behaviours if we don't have established ways to pass the time (or, dare I say, have fun) without our phones. Make a list of some non-phone-related activities that you enjoy or find satisfying, and then decide how you will work such activities into your daily schedule.
6. Work on pausing.
Why do you believe that being motionless is essential to practise? When you have a minute of free time, what will you do? Half an hour? A few hours? Find a method to pause, however that means to you, rather than taking out your phone.
7. Practice paying attention.
We need to rebuild our attention spans in order to repair the harm done by the cumulative hours spent on our phones, and we should exercise regularly (both physically and mentally) to keep our brains healthy. Choose a few exercises for increasing attention that you would like to practise regularly or that you are already practising and would like to keep doing.
After reading this, you should feel free to accept the 30-day phone breakup challenge. This seems like a good time to remind you that your relationship with your phone isn't supposed to feel flawless even after you've gone through this full "breakup" process. In a way, our phones—both the actual devices and the interactions we have with them—serve as regular reminders that life is full of changes and variations. We'll feel terrific on some days and bad on others. That's fine too. We are moving in the correct direction as long as we are developing self-awareness.
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