She Strengthens

Breaking Free from the Grip of My Phone

As I glance around, I notice a familiar scene: everyone’s eyes fixed on their phones, scrolling mindlessly through social media feeds. It’s a phenomenon that’s become so normalized, yet I’ve come to realize that my own phone addiction is taking a toll on my well-being.

The Telltale Signs

I catch myself reaching for my phone out of boredom, even when I’m surrounded by loved ones. I crave superficial validation from social media, constantly checking for likes and comments. When anxiety sets in, these habits intensify, and I find myself wasting more time and energy on my phone.

Inspired by Digital Minimalism

Cal Newport’s ideas on digital minimalism resonated with me, and I decided to take action. I embarked on a two-phase experiment to curb my phone usage.

Phase 1: Setting Boundaries

Initially, I set a 25-minute daily limit on social media apps. While this didn’t make a significant difference during the workweek, I still found myself mindlessly picking up my phone out of boredom. This realization prompted me to adjust my approach for phase 2.

Phase 2: Taking Control

During the week, I reduced the time limit to 10 minutes per day, allowing me to intentionally check my apps once a day. On weekends, I disabled social media apps from 8 AM to 10 PM and deleted Instagram altogether to resist the temptation to check it excessively.

Reflections and Revelations

After completing the experiment, I went through a period of heightened anxiety and relied heavily on my phone as a coping mechanism. This experience solidified my desire to reduce my phone usage. As of now, I’ve decided to delete Instagram every weekend and maintain time limits on my other apps.

Facing Fears and Insecurities

Cal Newport’s work suggests eliminating social media usage entirely for 30 days to reassess our values. While this idea terrifies me, I recognize that it’s rooted in deep-seated fears: the need for validation, fear of missing out, and fear of boredom. By acknowledging these insecurities, I’m taking the first step towards breaking free from my phone’s grip.

A Journey Towards Mindfulness

This experiment has clarified my motivations and the ways in which I use technology to cope with anxiety, insecurity, and boredom. I’m not ready to quit cold turkey, but I’m committed to making incremental changes towards a more mindful, phone-free existence.