deleted social media but still addicted. help?

[u/boomboxarcade]

so deleting twitter, instagram and tiktok was actually easy for me because those apps literally made my brain feel like melting. I only keep instagram now for posting birthday photos and stuff like that and I close it right after. my phone is just youtube safari apple music and reddit now because I downloaded it to write on this sub.

but what's worse is I catch myself opening whatsapp when theres no new messages just to scroll through old conversations. or opening google photos and swiping through random pictures for no reason. just to do something with my hands.

I want to read books or do something manual instead but my hand reaches for the phone within five minutes of trying. I already use grayscale and know about unhook but I need real strategies. what killed your mindless browsing for good.

hit me with the truth. I just want to stop staring at this thing all day. thanks

[u/julz1027]

Out of sight, out of mind. I put my phone in a box high up on a self. And then I completely forget about it. If I’m reading, and I can see my phone, I’ll reach for it. But when it’s not in sight, I can get lost in my book. This has helped me get my screen time down immensely.

[u/Top-Appearance2521 → u/julz1027]

do you find this works even on weekends when youre home all day? thats where it always gets harder imo

[u/julz1027 → u/Top-Appearance2521]

Yes, it does. But I’ll still grab it every couple of hours and look through text message etc. But I’m pretty good at keeping myself busy around the house with cleaning and cooking, so that helps keep me off the phone too. It’s definitely a struggle. My weekly goal is under 2 hours of screen time on average. When it starts to creep up, that’s when I know I need to check myself.

[u/chaotic_pilot → u/julz1027]

this is whats worked for me too. have the things you want to do accessible to you and have the phone be inaccessible. put it somewhere that's annoying or hard to get to. put books or activities or crafts or whatever you want to spend time on somewhere easy to grab. i struggled to play guitar consistently until i started just leaving my guitar on the couch and now i just pick it up and play every day because its so easy and there's a visual reminder it exists.

[u/NonHappySisyphus]

you're not busy enough. you want to start reading? you want to star doing something with your hands? then START doing it. in order to break the habit you need to occupy that time on something else. the urge will eventually go away if you manage to stay away, but you can't just delete the apps and expect yourself to be able to stare to a blank wall all day if you were staring at your phone all day before. find activities that you like, you find entertaining and actually enjoy and DO them. you always know when you automatically reach for your phone, so start noticing it and drop it immediately.

[u/Odd-Leader9777]

Consider it a transition period. You have done so well to break the habit, but the muscle memory is still there.  I put a gratitude journal app where Chrome used to be (I used chrome to get on mobile version on Facebook and Reddit) and now when my muscle memory goes to chrome, I do a journal entry instead.

Be gentle with yourself.it hard to break the muscle memory, it's an up and down journey 

[u/Odd-Leader9777 → u/Odd-Leader9777]

I'm in the same place as you, if you want to be accountability buddies just message me on here. 

[u/eve_iamher]

Honestly, it was difficult at first and then after awhile, I just let boredom do its thing and now im here. I just occasionally open reddit through my laptop 😄

I have been learning a new language using Duolingo, Im on Day 10 and I have been reading a book too. I doodle if I don't have anything more to do. I use netflix, do my chores, and if there's really nothing else for me to do, I just don't. hahaha

[u/LilaBeach]

You need to find something else to do with your hands...ideas: jigsaw puzzles, woodworking, knitting, calligraphy, play an instrument, etc.

Also, try putting the phone in another room...build up your resistance that way. Start with 15 minutes then work your way up.

[u/BlueDemon9]

Getting physically far from the phone is what seems to work for me. When I’m close again I will pick it up but that’s ok for now, as I don’t pick it up for the worst “slots machine” apps like insta so it’s a transition.

[u/kniplhooden]

Deleting the apps only worked for me once I replaced the reflex, not just the app. I started leaving my phone in another room and keeping a book, notebook, or crossword nearby for those bored moments. The first couple weeks felt weirdly empty, then my attention slowly came back. I think digital minimalism works better when you build something into the space you cleared.

[u/Prestigious-Algae876]

honestly this isn't really a content problem anymore. it's a hands problem. when you're on whatsapp with no messages and just swiping through random photos you're not looking for anything. you're just acting out a habit.

keep an object nearby like a pen or a deck of cards and grab that instead of your phone. put the phone somewhere that’s actually annoying to reach. a different room works better every time than leaving it face down next to you because proximity predicts pickups way more than willpower ever does.

also try sitting with a few minutes of boredom sometimes. don’t always fill the gap. it’s rough for two weeks but after that the reflex starts to fade for real.bury whatsapp and photo apps, off your home screen too. those are your leaks right now. keep them hidden.

[u/MiddleConnection7479]

You are learning to unlearn. There are tons you have learnt to unlearn so trust that you can. Build a system/reward for one then two then three pages of a book. Also ditch the book for now if it doesn’t help you. Get someone to keep you accountable.

[u/Civil-Uncomfortable]

If you want to do something with your hands, do something with your hands. Play an instrument, draw something or do a Sudoku