(The last time I ‘quit’ my phone, I was able to scale my online business to 11k/month) 💸
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Firstly, why do you need to do this?
Humans spend, on average, 6 HOURS on their phones per day, with phone addictions heavily contributing to higher levels of anxiety and depression. Therefore, if we can mitigate how much we use our phones, we can save roughly 25 hours a week AND feel better.
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Delete all apps you use solely to waste time. For me, this meant games I would play when I had an off moment, but what would happen was that I would end up being on my phone for way longer than I initially wanted. On top of this, I also recommend removing any apps you use rarely so that your home screen is as non-distracting as possible.
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Instead of Apple screen time, this blocks your apps throughout the day and makes it MUCH more challenging to break your focus sessions (I have mine set from 1 am to 8 pm so that I’m not tempted in the mornings)
In addition, I recommend setting a maximum of 30 minutes on all social media/other distraction apps after your session, as we still don't need to spend that much time on our phones.
Focus mode is a great way to paper-weight your phone, but there are a few things to do to ensure my brain knows it’s time to work. 🧠
Setting a different focus mode background can be a great help. It’ll help you further remember not to pick up your phone.
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Enhance this by adding a color filter button to your navigation menu. Having your phone on greyscale can reduce phone time by up to 40%!
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Turn off all unnecessary notifications; most things you are notified of are not urgent. Most of the time they never lead you to HAVE to stop what you're doing or remotely involve yourself.
If you are worried about missing something significant, you can favorite people if you still want their messages to come through. (focus > do not disturb)
Old video I made on fixing your phone (Pre-IOS 18):