Struggling with phone addiction ? Try this simple trick
Like everyone else, I spend too much time on my phone. And with my ADHD, I get lost even more easily. Every time I pick up my phone to check something, I end up 20 minutes later looking at something completely unrelated. I can loose many hours a day in this cycle.
I’ve tried many strategies to reduce my screen time:
- Screen Time on iPhone — This doesn’t work well for me because I always end up tapping “Ignore for today” and continuing as if nothing happened.
- Timers — I set 15-minute timers on Alexa or my Apple Watch. This isn’t just for my phone — it helps with my overall time management. Since I get easily distracted and often hyperfocus, using timers keeps me aware of how much time is passing.
But recently, I found a simple trick that really helps me: just staying on my feet.
This has been a real game-changer. When I absolutely need to use my phone, like looking up a recipe, or finding quick information, I do it while standing. Scrolling on my phone while standing quickly becomes tiring, so my brain naturally knows this won’t take long. And when I start feeling tired, I ask myself: Why am I up? This question reminds me that I picked up my phone for a reason, so I focus on that and put it down as soon as I’m done.
In practice, I also try to keep my phone out of reach. If I have to get up to grab it, half the battle is already won, because if I don’t really need it, I won’t bother (thanks to my laziness :)). And when I do go to get it, I make sure to stay on my feet and not go back to my usual comfortable scrolling spot.
This small change has made a real difference for me. It’s simple, doesn’t require any apps, and helps me stay aware of how much time I spend on my phone. I still get distracted sometimes, but at least I am trying. And I think this is the most important: don’t give up and try always to fight bad habits.
