How and why to make your phone boring pt.1
“It is okay to own a technology, what is not okay is to be owned by technology.” Abhijit Naskar, Mucize Insan: When The World is Family
Introduction – How and why to make your phone boring
In this article, I aim to outline not only why you should make your phone less appealing to use but also provide practical steps on how to achieve this.
My relationship with tech, digital detoxes and minimalism
I have written about digital minimalism, mobile phones and digital decluttering on numerous occasions. (See end of article for links). I first covered it in January 2023, when I wrote a series of three articles detailing my week-long digital detox experiment.
I revisited the topic last month in an article titled “An Ode to Being Bored.”In this article, I discussed, amongst other things, my wish to be more minimalist in my digital life and detailed some of my struggles in getting there:
Readers of my blog will remember that I did a digital detox in January 2023. Readers of my blog will also remember that I had some criticisms of digital detoxes. I felt that doing something for a short period and then reverting back to business as usual was not the solution to reducing screen time in the long run.
In my blog post, My Thoughts On A Digital Detox, I stated that I felt in control of my digital usage. I devoted a whole section to it and wrote the following:
While I use Facebook, Google, and YouTube almost daily, I find Twitter and Instagram quite dull and only use them sparingly. I do not have a Television or Netflix and watch a small amount of YouTube or iPlayer while eating dinner in the evening, which doesn’t amount to more than an hour max. I only check emails, WhatsApp and Signal messages once daily unless something exciting happens in the groups.
Reading is a big hobby. I read a lot of books, probably well above average. I do cold water swimming three times a week, walk daily and hold down a job. This is on top of seeing friends, eating and completing chores.
I continued to insinuate that I might have a problem with digital device usage, just like most people in the 21st-century Western World. But somehow, I was still somewhat on the fence. I didn’t want to admit it, least of all in public.
But then, was I kidding myself? Was I any better than the average person? I play a computer game on my phone, only the one, and I binge-watch YouTube videos on decluttering and productivity.
Those of you with an iPhone can check your daily phone usage by going into your settings and looking at screen time. I was shocked by what I saw; that was only my phone. Someone entirely in the Apple ecosystem can check across devices, but those of us with a Windows PC can’t.
I describe in more detail some of the things I did to curb my digital usage, but with little success.
I tried a screen lock that would block apps after a specific time of day or a certain length of use. That seemed childish and inconvenient, as I had to use the phone outside my set time boundaries for work. I turned off the settings and carried on as usual.
…
For my Easter holiday in Devon, I decided to drastically reduce my screen time and travel without my iPad or laptop for the first time in years. After all, I had a Kindle full of books and hiking trails to be explored.
My experiment did not go well. I was on my phone before leaving the house to go to the station. I had to look up my exact train time and best route, which served as an excuse to play a few levels in Two Dots. I told myself that my detox would start in Devon; I wasn’t quite on holiday yet, yeah, right!
Once in Devon, the weather was shit, and my hiking turned into long stints in tearooms and pubs. You can’t read 24/7; you need to do something else occasionally. You need your phone. (No, you don’t, but)
I was pretty good; I didn’t miss YouTube, I didn’t read the news, and I didn’t spend all hours scrolling, but I still used my phone more than looking up routes or opening hours of museums. But why?
Some thoughts and statistics on general tech use
Some people check their phones countless times in a day, especially GenZ, GenX, and Millennials. Statistics on US smartphone use for 2020 reveal that a staggering 65.6% of Americans check their phones up to 160 times daily. This shows how much mobile phones have become a part of our lives, allowing us to interconnect with one another with ease.
(https://techjury.net/blog/smartphone-usage-statistics/)
‘Social media not only snatches your time, but it also teaches you attention deficiency.’ Neeraj Agnihotri, Procrasdemon, The Artist’s Guide to Liberation from Procrastination
The statistics on the amount of time we spend on our devices are well-documented, and I have written about them in more detail in previous articles. However, some of the statistics are worth reiterating to demonstrate that the problem is serious and real.
Techjury states that as of 2024, there are approximately 1.23 billion smartphone users worldwide, marking a 7% increase from the previous year.
According to the Selectivv website, the average person spends about 3 hours and 43 minutes on their phone daily. Let this sink in for a minute, nearly 4 hours on your phone! For Americans, this statistic is even higher: The average American checks their phone 205 times a day, or almost once every five minutes while awake. They spend 5 hours and 1 minute a day on their phone.
According to the website Digital Detox, which works with school children and offers digital detox certification, a 2015 survey found that around 59% of smartphone users check a social media platform five minutes before bed and within 30 minutes of waking up.
Further, 53% of millennials wake up at least once every night to check their phones. 50% of teens feel addicted to them.
The Nielsen Company has conducted research and found that the average US adult spends 11 hours daily interacting with media.That’s excessive, considering we also need to sleep, eat and conduct personal hygiene.
There is no need to say more; the above speaks for itself. As a species, we have an issue with digital device addiction.
What is Digital Minimalism?
I’ve written in more detail about it elsewhere, so below is just a quick recap.
Digital Minimalism is a subset of minimalism, although some people practice one and not the other. For me, minimalism is living with fewer ‘things’ in your life, be they material possessions, hobbies, projects, or people. Instead of accumulating endless material possessions of low quality or being engaged in ongoing activities that leave you feeling stressed and overwhelmed, decide what truly matters to you and what adds value to your life.
I am cautious about what I purchase and concentrate on quality rather than quantity. I think about whether I need something before I buy it. For instance, I do not own a smartwatch, as my tablet and phone do the same things.
On the other hand, I have multiple teapots because I use them all, and they add value to my life.
In terms of non-material possessions, I have started doing fewer things, but for those that I do, I devote all my energy to them.
People often misunderstand minimalism and perceive us, as minimalists, as weirdos who own one plate and two t-shirts and have empty rooms with white walls in their houses. Minimalists also have a fixed prescribed number of items they must not alter or increase. While I have white walls and many extreme minimalists, have almost no furniture, minimalism is not an instruction manual on how to live your life. We are not weirdos or sad sacks who deprive ourselves of life’s pleasures.
Digital minimalism is a philosophy that advocates for the intentional and purposeful use of technology.
It emphasises eliminating digital clutter, reducing screen time, and prioritising meaningful interactions over mindless scrolling.
At its core, digital minimalism encourages individuals to regain control over their digital lives, ensuring that technology serves them rather than consumes them.
Ben Lutkevich, Site Editor of TechTarget, defines digital minimalism as follows:
Digital minimalism is a way to engage with consumer technology that prioritises focused, intentional use of technology to limit distraction.
Digital minimalism is a strategy to help people optimise their use of technology and keep from being overwhelmed by it.
The term digital minimalism was popularised by IT professor and productivity expert Cal Newport, who wrote a book called Digital Minimalism: Choosing a Focused Life in a Noisy World.
The key principles of digital minimalism are as follows:
1. Intentionality:
Digital minimalism prompts us to be intentional about our technology use. It encourages us to question whether each app, device, or online activity truly adds value to our lives. By being selective about the digital tools we incorporate, we can prioritise those that align with our values and goals.
2. Digital Decluttering:
Just as physical clutter can create stress and overwhelm, digital clutter can have a similar effect. Digital minimalism advocates for decluttering our digital environments by eliminating unnecessary apps, unsubscribing from irrelevant newsletters, and organising digital files and folders. This decluttering process helps to create a cleaner, more focused digital space.
3. Mindful Consumption:
Digital minimalism promotes mindful consumption of digital content. Rather than mindlessly scrolling through social media feeds or endlessly consuming online information, digital minimalists take a more intentional approach. They curate their digital experiences, opting for quality over quantity and focusing on content that brings value, inspiration, or knowledge.
I and others have documented the benefits of digital minimalism, including:
1. Increased Focus and Productivity:
By minimising digital distractions, digital minimalism allows us to concentrate on tasks without constant interruptions. This heightened focus enhances productivity and enables a deeper engagement with the work at hand.
2. Improved Mental Well-being:
Mindless scrolling and excessive screen time can be associated with increased stress, anxiety, and decreased happiness. Digital minimalism promotes a healthier relationship with technology, reducing mental clutter and fostering a greater sense of well-being.
3. Enhanced Relationships:
Excessive use of technology can hinder face-to-face interactions and weaken personal connections. By embracing digital minimalism, we create space for meaningful interactions, fostering stronger relationships with friends, family, and the community.
4. Greater Creativity and Reflection:
Unplugging from the constant noise of the digital world allows for moments of reflection, introspection, and creative thinking. Digital minimalism encourages individuals to embrace boredom and solitude, which can spark creativity and enhance self-discovery.
Why is it so hard to stay away from our phones
In the first section of this article, I have outlined that despite my extensive knowledge of digital minimalism and my willingness to adopt it, I still struggle. But why is this? The Freedom website provides a concise yet practical summary titled “Why Can’t I Put My Phone Down?”
- Attention Economy: Your phone is designed to capture and keep your attention. Apps and notifications constantly vie for your focus, making it hard to put the phone down.
- Dopamine Loops: Each notification or social media triggers a small dopamine release, creating a cycle of checking and rechecking your phone.
- Habit Formation: Regular use of smartphones leads to habit loops. These habits become automatic responses, making it hard to break free.
- Fear of Missing Out (FOMO): social media and constant connectivity feed the fear of missing out on important updates or social interactions.
- Overload of Apps: The sheer number of engaging apps available keeps you hooked, offering endless entertainment and information at your fingertips.
- Social Conditioning: There’s a societal expectation to be always available and responsive, which can make you feel obligated to continually check your phone. You become emotionally dependent on your devices.
My one tip for breaking our screen habit
In part two of this article, I will share with you the one trick that has helped me in reducing my screen time. I will also provide instructions with pictures for both Android and iOS devices on how to implement this.