I have tried for a couple of years now to reduce my screen time and focus more on other goals, specifically, reading more. Here are some of the things that have helped me reduce my screen time until now:
- Turn both computer and phone to greyscale mode as often as possible
- Constantly have phone on Do Not Disturb mode, notification sounds off, battery saver mode on (this last one has allowed me to only use 50% battery per day and only charge my phone every other day)
- Apps I use for my (android) phone: minimalist launcher; lock me out; keep me out
- minimalist launcher: a very simple launcher, black and white, apps are listed in a text list rather than using icons
- lock me out: set timers for distracting apps (I use Firefox for Lemmy so half hour limit for Firefox, after which there is a 30m lockout; Instagram has 1h lockout after 15m; YouTube has 1h lockout after 15m. This has helped me better manage my usage and I have pretty much stopped using Instagram and YouTube as a result)
- keep me out: I barely use this now, but you can voluntarily lock yourself out using a timer. Worked well when I was finding myself frustrated after scrolling for a long time and could not seem to stop myself (this was when I didn’t have quite as many “lock me out” restrictions).
- view Lemmy, Reddit etc as website in browser instead of using individual apps
- Not nearly as many restrictions on the computer but there is not as much of an urge to get distracted on the computer for me. There is an app called SelfControl which I have on Mac which is a very lightweight and strict timed website blocker, but I don’t have to use it very much.
This has helped me reduce my screen time very significantly recently to an average of probably 1-2 hours per day for recreational things. Probably closer to 1 hour most days.
I am mostly using my phone/computer for keeping in contact with friends or family, or doing work / school related things. I would like to continue cutting down on recreational screen use and switching to reading, especially on weekends…
I recently used the Reddit debacle as motivation to finally quit Reddit and switched over to Lemmy, which I hope will further decrease my screentime as Reddit was the final frontier of social media for me, so to speak. Regarding Reddit, I would recommend the book, “You Should Quit Reddit” by Jacob Desforges.
What’s working for me right now lol: being broke and cancelling my home internet and going to a VoIP service for under $6 a month. Down from $100 for both internet and phone. Not sure how long I’ll last, I might get a cheaper and slower internet package and stick with the VoIP service. I’ve got a good app to download the entire world map as an alternative to Google Maps, and I’d like to go backpacking or touring on a bike.
Your guide is excellent for anyone who lacks strong self control. Thanks for sharing! More people need to cut down their screen time for sure.
At least you’re looking on the bright side of the situation lol.
I’m still not used to posting things so I’m so glad you think there is some value here! I would be happy if it can help some people make progress.
If it’s not against the rules could you name the VoIP you use and its quality? Looking to move to VoIP myself and cut my plan
MagicApp, calls and texting in Canada and the US but you need to pick an American interchange and number
I haven’t tested it much for voice beyond leaving myself a voicemail and the quality seemed good. You can even have the voicemails be sent to your email!
Texting is just as fast as actual SMS with Freedom mobile. Got it set up with my main bank and government login, for some reason Simplii (my secondary, free bank) can’t get texts thru, but the option to call and give the pass code with an automated message works.
Thanks I’ll definitely look it up!