OK, here it is. I am finally going to do something about my possible phone addiction. I say ‘possible’ because I don’t think it is really that bad, but I will soon find out! If you want to know a little context about how I got here, you can read the introduction to the series here.
So, Week 1 is a ‘Technology Triage’ and involves getting a handle on how we use our phones and starting to take action. Let’s see how I did…
Day 1: Download Tracking App
Price says that the first step is to “compare the amount of time we think we’re spending on our phones to how much we’re actually spending on our phones”. Which I suppose is a good place to start. Does my perception match reality?
There are two questions to get you going before she asks us to download a time-tracking app that will monitor phone use. Luckily (or unluckily) for all of us, Apple released Screen Time last year. I had been using it for a little while last year, before getting bored and disconnecting it. Oops. Price notes not to change anything yet, today is just about just gathering data. So, today I set it back up. I look forward to seeing my results in a few days.
The first question is: If you had to guess, how many times a day do you think you pick up your phone?
I don’t think my phone use is too bad (famous last words), and so I mainly use it in the mornings and evenings, as I spend the daytime on my laptop. So, my guess would be about 10.
The other question is: How much time do you estimate that you spend on it per day?
Time-wise, it’s probably way more than I would think, or would like to be spending, but my estimate would be 1-2 hours. Maybe 1hr 30 on an average day.
Having a browse through the next few days, I can already tell this will not be easy.
Day 2: Assess your current relationship
Now the tracking app is running, there are a few questions to answer on day two.
What do you love about your phone?
I first got a mobile phone when I was 13, and it was a Motorola Razr flip phone in a lovely shade of lilac. I still remember the feeling when I opened it. It was similar to when I drove by myself for the first time after passing my driving test, and when I was left alone for the first night of University. That overwhelming feeling of “this is it” and all the freedom, independence, and possibilities that open up in front of you. I suppose that feeling hasn’t fully gone away, and I still think of my phone as a means to the unknown. For me, it represents access, freedom, and the future.
What don’t you love about your phone?
That being said, I am so glad I only got a phone at 13, and an iPhone at 19. I can only imagine how different my childhood and teenage years would have been with the technology we have today, and I honestly don’t know if I could handle it. That scares me sometimes. More specifically, I don’t like how it is a given that everyone is within reach of a phone at all times and can be contacted. There’s this constant pressure to be ‘on’ and so your home space can be ‘invaded’ so easily. I don’t like how it has got into my head and can manipulate my behaviour so easily. If a notification pings, I immediately reach for it, and I don’t like that.
What changes do you notice in yourself – positive or negative – when you spend a lot of time on your phone?
Building on what has already been said, there are many positives too. I like that I feel more in control and confident when out and about when I have my phone. It is almost like a safety blanket: I can contact anyone at all times or look up any information.
Negatively, I do feel myself slipping into ‘zombie’ mode sometimes if I’ve been scrolling too long. This can be especially bad when I’m in bed and that is something I’d like to change.
Also, I do feel I rely on it a little too much. For instance, using google maps to navigate, or the notes app to remember things. I do wonder if I could cope without it.
Lastly, we are asked to imagine ourselves at the end of the ‘break up’.
Write a note to your future self, describing what success would look like.
If you’ve managed to think twice before picking up your phone that would be amazing. Ideally, I’d like for you not to use your phone in bed except for setting and silencing your alarm.
Day 3: Start paying attention
For day 3, you’re meant to pay attention over the twenty-four hours and think about the following list.
- Situations you find yourself almost always using your phone
- How your posture changes
- Your emotional state right before and after use
- How, and how often, your phone grabs your attention
- How you feel while using it
A few things I noticed today, was my neck aches a little when/after using my phone. I tend to ‘relax’, or slump, and that messes up my posture and puts me in a less motivated mood.
Before reaching for my phone, I suppose I may feel a bit bored, lonely, or empty. Afterwards, there is a small sense of satisfaction, like I’m up to date on everything so I can breathe again. During, I can get quite numb unless there’s something particularly emotive such as puppies meeting kittens for the first-time video, or a politician being a moron.
It is notifications, any noise or time the screen lights up. But also, when there’s a ‘gap’ in my schedule, so between tasks, or I think about something that needs doing or someone to contact.
At the end of day three, I’ve thought more about the why and I’ve identified a few trigger points – anxiety, boredom, and loneliness.
Day 4: Take Stock and Take Action
Let’s look at the results from the tracking app I installed on day one.
On average I have 43 pickups per day. Which I don’t think is that bad? Is it bad?!
But it does total on average 1 and half hours per day which does make me baulk a little. I do think it varies. This week I didn’t read any ebooks, only paperbacks, so I know that when I start another ebook my time will only go up, but I think for when reading a book that’s alright.
For social media though that’s probably not good. Surprisingly Twitter has more hours than Instagram, so that’s something I want to work on.
Also, whether I’m at home or not, as still using just on the desktop instead. So while this challenge may change the relationship with my phone, social media is a whole other beast.
I’d never really noticed notifications as much as before until I started being actively aware of them for this challenge. I was indifferent on the surface. If I’m being honest, they may be a source of anxiety. There’s a little jolt of serotonin when a message or something arrives that makes me smile. Also, I feel ‘productive’ in a weird way and connected to the wider world.
Over the course of the day though, they did become an irritation. I’d learnt to ignore them, but now that’s harder to do. It does take you out of what you’re doing for a second, and I had not really thought about that interruption of flow as a negative until now.
Finally, Price asks you to consider the phrase ‘WWW‘ every time you reach for your phone.
What for: what are you using it for?
Why now: why do you need to do this right this second, can it wait?
What else: what else could I be doing right now?
Day 5: Delete Social Media Apps
How much would I be willing to pay for each social media platform? That really got me thinking. If these weren’t free, would I really be using them? And yet they’re not really ‘free’, as there are so many hidden costs. If it were really ‘free’ these sites wouldn’t be million/billion-dollar companies. So no, I don’t know if I would pay, and if I did it wouldn’t be that much. Because when you pay for something, you expect something in return. It’s an exchange. What do I really get back from these platforms? Beyond, mindless enjoyment.
Price suggests that we value social media much less than real-life fun. But, equally, social media can provide a feeling of connectedness to friends, family and the world around us.
Now we’ve thought about these things, it’s time to delete. This is scary. 
I had already deleted Facebook off my phone a year or so ago, but could never bring myself to go any further than that. This is the hard part. I honestly feel a little panicky and sick about the idea.
Thankfully, Price understands my hesitation and makes two things clear. First, this action is not irreversible. Second, you can still check social media whenever you want. It is just making it a tiny bit harder, and in those extra steps, it gives you time to question if its what you actually want, or are doing out of habit.
Ok, Twitter is gone. Instagram… I hesitate again. Quickly, I put my phone down. I can’t. Instagram has made it, so the optimal experience is in-app not on the desktop. I’ve decided to leave it but turn off all notifications instead. I chickened out. I feel bad about it, and I hope this can change by the end of the month, but as of today, I can’t do it. This may have a little to do with the fact I’m on my period and so a teensy bit more emotional than usual, but today is not the day. One step at a time. I’ve deleted Twitter. Let’s celebrate that.
Day 6: Come Back to (Real) Life
What would I be doing if I wasn’t using my phone as much? What would I like to use my extra time doing?
Today, we’re having a think….
I’ve always loved to: bake, read, and watch films.
I’ve always wanted to: have a better housework schedule and cook more often.
When I was a kid I was fascinated by: trees.
If I had more time, I would like to: write more often.
Some activities that I know put me into flow are: baking, listening to music, cleaning.
These are the motivations for completing the challenge. So, it’s time to make plans for real life. Reclaim your time.
Day 7: Get Physical
Today, I went for a walk as suggested. The book also said not to take your phone. I did, in fact, take it, because I can’t imagine ever leaving the house without my phone. However, I didn’t look at it so, you know… baby steps!
Apparently, I’m going to need an alarm clock next week, so I’ll be digging mine out over the next few days. I think this means no more using my phone as an alarm, which is a little nerve-racking! So far this week it hasn’t been too hard.
Week 2 is when things get real, so join me again to find out how I get on when the going gets tough.
Nice post!
I really want to do a phone detox at some stage as I am spending 5 hours a day on it which is far too much. I feel like a detox wouldn’t work for me, I think I might just have to start reducing my time on it.
Róisín
totallyro.blogspot.ie
I find it really tricky because I use my phone for blogging etc. that I see it as working etc. but I probably waste so much time on social media
Yeah I felt the same Alice! I use social media for work too, so so many conflicting feelings about it, but even just turning off notifications has made a massive difference to me! I check in when I want to not when my phone tells me to!
Thank you for documenting your experience! I know I need to do something. My phone is ruining my life lol! I was trying to decide between getting this or another book (with a similar type of challenge) so this is a big help.