![]() ![]() Positive peer pressure for the win! Get another smartphone addict (it won't be hard) to make a pact with you to limit their screen usage along with you. Now, let's reduce those dopamine levels a little. (Inversion of) Rule #4 Make It Ungratifying Remove it dozens of times a day and it will serve as a constant reminder of how much you're using your phone. If you need to, you'll have to remove it. Put a Rubber Band around the Middle of the Phone It works with your computer, tablet and smartphone and shows you things like how many times you've picked up your device, how much time you've spent on it and on which apps. Rescue Time is a great app I've used for years to monitor how much time on spending across all of my devices. The only ways I can think to make it unattractive is to.Īccording to former Google design ethicist Tristan Harris, who has founded the Center for Humane Technology, "Going gray scale removes positive reinforcements and dampens that urge to keep loading up social media feeds or mobile games." The resolution of the displays, the feel in your hand. ![]() (Inversion of) Rule #2 Make It Unattractive I recommend that you not use your phone for at least 1 hour after waking up and then stop using it at least 2 hours before bed. Apps usually ask for notifications to be turned on when you install them and if you're like me, you might have inadvertently given too much power to distracting apps that don't deserve your attention whenever they want. Turn off Default Notifications for Almost Everythingĭo you really need alerts from ESPN? Yes, this was hard for me to turn off.What notifications do you have on by default that you could live without? It's probably almost all of them. ![]()
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