Then I recall I read from somewhere that Donald Knuth prefers pen and paper to computer. I tried it and it did work for me. I just turn off the computer and use pen and paper/book/printed stuff most of the time. When I have to use the computer I leave the network cable unplugged and finish it quick; When I have to use the internet, I write down what I going to do and do it then turn off the computer; I only check HN or YouTube on meal breaks or before sleep.

I found programming with pen and paper is surprisingly effective, and arguably makes the system better designed. Reading printed code and take notes in diagrams like half a century ago make me understand better (I don't actually print everything, just collect those parts I find important to an editor then print). Turn-on computer on demand feels like going back to the lab from the dorm when the idea struck. All are slower but make steady progress, and it's enjoyable. Much better than time wasted in vain.

As in hindsight, I don't think I'm addicted because I don't have withdrawal symptoms - I don't get uncomfortable when I'm not using a computer or the Internet. It's just those websites are good at grasping my attention. If that's your case, just turn it off or lock your phone away and only get it when you need your online bank. But if you do have withdrawal symptoms, you probably need to ask professionals to address them.

For the past 25 years, my best (and often only) desk at home has had an Internet-connected desktop computer with the largest/best screen I could afford placed directly in front of the chair.

I've been trying out different placements for this non-computing desk, but I think the best place may actually be just next to the main "computing" desk. Too far away and I end up not using it that much.

You just use a pen to bring your algorithms or designs on paper. And optional you print out code you are currently working on.

That works when working alone, but also with many people. Because of course in the end - you use the computer to actually type your code in.

It's a good reader for individual docs and articles. The gesture recognition isn't perfect, but it's not bad. The software is getting better regularly. I tried installing an ereader (koreader? I forget the name) but it needed gestures that were tricky to pull off (for a task switcher).

Is most powerful feature is it's presence. It's just relaxing to look at instead of a screen.

If you're thinking of one, get it for what it's advertised for. If you want an epaper general purpose tablet, get a boox. I went with remarkable because (a) I liked the use case, I've had Android tablets in the past and they suck; and (b) it's open enough that it'll stay usable even if the company stopped caring.

For single person things though I definitely understand and respect the utility.

For me, the idea of being offline is just a way to:

1. Get away with distractions

2. make side projects enjoyable and avoid burnout because it doesn't feel like another job

3. make steady progress because of 2

Because the major problem for side projects or solo developers is not productivity, it's they either get distracted or burn out then abandon projects.

People who work in teams mostly have fewer of these issues because they are usually being accounted. Plus modern technologies did drastically improved how organizations exchange information, as opposed to pure productivity gain (just try to compare modern organizations with Office-like software and Internet connections, to paper-based government systems a century ago). So you probably need technologies to efficiently exchange information in teams, but not so much as an individual.

In my case these bad habits predate the iPhone's existence. What we call phone addiction now was the "Internet addiction" of 15 years ago. Some strategies that have helped me, I think:

One: The phone never comes to bed with me. It never comes out in real-life social interactions either.

Two: During the day I keep it physically separate from me if possible. In my drawer at work. Just on the table on the other side of the room here at home right now. Checking it requires physically standing up and walking over. More likely this will percolate up into conscious awareness.

Following from that, stand when you're on the phone. Don't sit down and slump and relax.

Three: Purge all the dopamine-ticklers. In my case, if you'll excuse the bluntness, that means: No Twitter or other clickbait feeds. No outrage-driven news. No porn. No hookup apps. No endless-browsing online shopping.

Hell, even Hacker News warrants some caution. You're just such a rewarding bunch.

And this is not just on the phone. In all of my life. As a general mental cordon sanitaire. I cross into the quarantined zone often, I must admit, but the key is to be aware, to have a niggling sense of unease, when you're in the danger zone. Check your dosimeter regularly and have a planned exit.

I like this and though I rarely talk on the phone, when I do the vast majority of the time I pace back and forth. Even at the office I’d close the door and do the same. Never thought about these actions at all until now.

Maybe somewhat related growing up my older brother used to do push-ups (usually 20) every time he opened the refrigerator. Watching that day in and day out while he was in high school left a lasting impact on me. No doubt it is odd, but I’d do push ups in all sorts of situations, for example playing disc golf if I had a really bad throw, I’d drop and do push-ups. Maybe something OP could do every time the phone opens, just don’t look at it like a punishment, rather something healthy that helps build discipline and genuine thought to your actions. Plus inevitably it will open the door to openly discussing it with others.

I used to spend hours playing two simple online games (Generals and Slither) compulsively, to the detriment of sleep, work, and relationships. Something that weaned me off for a while was going to a conference where I didn't have my regular laptop with me, but a new one; because the laptop felt different, I didn't feel compelled to play, and even when I got back in town, I stayed off the games for a while.

But I started playing again. I realized that playing was just a very very compelling habit, so I beat it with another habit: when I felt the desire, I'd go to one of the games' websites, hit the start button to join a game, then logout immediately and close my browser, multiple times. At first just 5 or 10 times, but sometimes 20 or 30 times in a row in rapid succession, enough times to get really bored doing it.

So my advice, if you can make it work: whenever you think about using one of those sites, go to the website, login, logout immediately, turn off the phone, then turn it back on and repeat. 10-20 times, beyond the point where you get bored. Repeat this daily for at least a week or two.

But... why even have a phone if you can't buy random shit online?

Edit: They are not mutually exclusive by any means, I just mean that you will benefit in the long-run by addressing the psychological problem that leads to this behavior and manifests in this way. It probably manifests in other ways too, outside of phone addiction.

I have had better luck with physical impedances, and don't bother with tech ones now unless they're simple (uninstalling distracting apps). Like you say most software is easily circumvented.

Of course, some technical countermeasures to block some access might be a (short-term?) part of the treatment.

Another short-term option: switch bank accounts so you can access it from your laptop, and ditch the iPhone entirely.

I dedicate a few days a month to being absolutely phone-free. The key point is I'm allowed to use Reddit/IG but I have to use a laptop/desktop to access them. This method requires a key ingredient: three ziploc bags.

I wrap both my work phone (when not oncall) and my personal phone in three nested ziploc bags and put them in a drawer. This acts as a great deterrent most of the time.

I've started doing this on/off since last December. Each month I aim to have at least like 6+ completely phone free days. This isn't to say I still don't have bad days where I'm completely addicted to my phone, but overall I feel so much better with this habit.

My therapist who deals with other software engineers has mentioned me as a positive case study for people with similar problems :)

I have a small cupboard with a key lock where I put some of the chocolates. Not saying I can’t have any, but walk around the house to get the key gives me enough time for meditation to ask myself Am I hungry, or do I really want some chocolate.

I assume ziplocs because you still can see the screen and probably could even interact with it, but not easily.

Then three, because if you really need the phone right now, you could rip it open, just not easily.

Are my guesses right?

Start reading the journals of the ACM and IEEE:

https://dl.acm.org/journals

https://www.ieee.org/publications/

Afterwards, branch out into other fields and read their journals.

Lastly, realize that nearly all of the information on Twitter, Instagram, HN and most of the web is of low quality and should be avoided.

I’d recommend reading James Clear’s Atomic Habits to get a high-level view of what your body/mind is doing when you reach for certain apps/impulses.

Personally, I’ve found that installing blockers like Freedom and setting up timed schedules has significantly increase my productivity and cut back on wasted device time. Fwiw, the “fun” parts of the internet turn off at 10pm and don’t go back on until noon the next day.

You can also set a timed block at the router level, set a password for the setting via a password manager, give the password to a friend, and then delete it from your manager.

I find by simply removing the easy option to engage, the impulse to do so significantly diminishes. It’s only after you’ve felt what that diminished impulse is like and see the effects on productivity that you can then take bigger steps to change your habits.

So, I’m a big advocate for technical solutions because they help reduce need for self control / impulse control by removing the option on a schedule you define when you are your “best” or “most optimistic” self. (Yes, they can be circumvented, but you can also make that significantly onerous as to be usefully frictive.)

If you live with someone who can be your password-holder, this is easy with little downside. If you don't, you need to think about the possibility of emergency use of the phone. But I think it will let you call 911 at any time of day regardless of parental controls.

One thing I will note from when I set this up years ago for a friend's family: there aren't persistent preferences, and once you disable parental controls (even just for a minute), you have to re-enable every single control manually. This may well have changed in the last 5 years though — I certainly hope so!

There are no easy answers, sorry. You'll always find a way around any lockdown you do.

All these things could give just the right amount of challenge and time so that the urge to scroll could transition into rational thinking.

"Barrier to access" has been a successful means of avoidance for me.

On the phone itself, all notifications are off except for instant messages. I don't have any social media apps, only utilities. There's nothing to do on my phone anymore.

I found that MacOS' screen time notification is a great incentive to step away from the computer. My average screen time is a few hours less than it was a few weeks ago.

You should also pay attention to what triggers a look at your phone and work on that. Learning to fight the muscle reflex os important too.

If using your iPhone is a problem for you (and it seems it is), having an account that requires it is a negative. Drop that account and use an account that works with you.

Try keeping track of transactions and balances in a paper register, and reduce checking the online account or phone banking to once a week. In the old days, people would reconcile their account with a paper statement once a month, and that was usually good enough.

1: https://www.independent.co.uk/life-style/gadgets-and-tech/mo...

I thought it was going to be classically condition yourself by snapping yourself in the wrist with a rubber band every time you use your phone.

Find somebody you trust and have them password-protect your Screen Time settings and lock them down. Uninstall anything you don't want distracting you. Disable literally everything except the banking apps, texting and calling.

If you really need to get into your phone for whatever reason, there's a feature that allows you to request time.

You can also always wipe the phone using any computer with MacOS on it (or just take it to an Apple Store) if things become desperate.

DO NOT click the button that prompts you to persist your Screen Time settings to iCloud--that crap is nearly impossible to get rid of, and you'll be stuck creating a new iCloud account if your friend disappears for whatever reason.

If you can't do the above for whatever reason, then I'd suggest changing your banking memberships so that you no longer depend on phone apps. If you're really serious about solving your problems then you'll need to be ready to do "whatever it takes."

It's not modern by any means, but do I -really- need 4G and calling where ever I go?

Probably actually, this shit sucks.

1. Download Apple Configurator and put the phone in supervised mode. This will require you to wipe the phone, so make sure you have contacts, photos, etc backed up. Configurator will allow you to block apps you couldn't otherwise delete like Safari and the App Store. 2. Create a profile on Configurator and whitelist the websites you are allowed to visit. For me, this is mostly just login pages for various apps that use a webview for sign in. 3. Install Focus (heyfocus.com) on your mac. It'll take some tweaking to get the settings right, but it'll allow you to set up a scheduled blocker for various apps/websites. I have the Configurator app blocked during all but a short window at the beginning and end of the day.

This has allowed me to pare my phone down to the essentials. It's annoying from time to time, but it leaves an escape hatch for situations where I've needed more capability on my phone. Been using this for about three years and it's mostly worked.

Then if you need to do one of those things, your trusted person can unlock it for you.

turn off/mute ALL notifications that aren't absolutely critical, crank up your notification/ringtone volume, keep your phone somewhere out of the way but within earshot like next to your front door or in the bathroom, and find other things to play with. Buy an instrument, video games, books, movies, whatever. When you get bored, you need something ready to play with or else you're going to just walk over to your phone

We get addicted to shallow things like phones when we don't have something better to keep our attention. Find something better that you have real fun with, not something that just kills time

Games, phones, social media are extremely addictive as they give us constant rewards. Reading an actual book becomes boring. I suffered from the same problem with games. I had to uninstall games and completely stop playing for a week or two before I had an itch to do something else like reading a book or studying. It is insanely scary, and for me it was bad. Even to a point that I would say that it is an addiction.

I'm curious why switching from scrolling Instagram/communicating with friends on WhatsApp should be "frowned upon" (this is what comes to my mind personally when I hear the words "phone addiction) if the alternative is to trade it with something even more hyper-stimulating, like a video game.

If the post this week is "how can I be less addicted to my phone", and you replace your phone with video games, won't the post next week just be "how can I be less addicted to video games"?

Although, if you're spending most of your time actually interacting with people, especially friends, then I think it's much less of a waste of your time.

That's assuming they find games hyper-stimulating. Personally I can count the number of hours I spent last month playing video games on one finger - even though I used to play 30+ hours of video games a week in school - because it doesn't reward the long term investment circuit anymore. HN on the other hand? That's "career development."

From time to time I expect calls from unknown numbers (e.g. recruiters) and have to disable DnD mode - it's just unbearable how much crap starts demanding my attention!

Plus my own stuff: the car’s beeps from lock/unlock, opening the door with keys or not putting on the seatbelt fast enough. My phone if I’m on call. My work computer’s email and chat.

Feel free to follow me on Twitter too and chat about any questions you have. I’ve been playing around with these sorts of ideas for years and find it really fascinating / interesting. I can also recommend some fantastic books.

You have to be nicer/kinded to yourself. Life is hard/stressful enough as is.

When you start feeling bad about yourself, as GP said, "I'm so terrible I can't stop checking my phone", you take away hope and you start living only in the "now". "I'm so terrible" is a gross overgeneralization that puts your mood and increases your need to feel good via the addictive behaviors. Compare that to thinking: "I know I'm having a hard time stopping checking my phone, but maybe today I can do a little less of it."

The thing that keeps addiction going is hopelessness.

Treating addiction as disease (like AA does) is simply WRONG. It is actively harmful to recovery. It renders you hopeless ("I have no control over my disease").

This doesn't really prevent re-installing scroller apps. But if your phone is in your hand less often, and you have another way to check those apps from time to time, you won't have as much temptation to fight.

I also leave my phone around the house instead of in my pocket. I put it on the table, or leave it on a shelf, etc, and forget about it. I also recommend going for a walk every once in awhile and leaving your phone at home.

Having a big-screen phone with a quad-core processor or whatever makes reaching for distractions too easy. Unfortunately I still need to keep a phone around for taking quick notes.

From what I see, you want a cure all dumb and easy method to stop you from using your phone. Forget it, it's not gonna happen, there is no easy way anymore with the behaviour you are showing: reseting your girlfriend's password on your phone without feeling guilt is just beyond healthy right now.

Even if you somehow switch to another bank with a Web app, you'll probably switch from scrolling tweeter on your phone to scrolling on your laptop.

Get a therapist and talk it out.

Create a new Apple ID that only they have access to and reset your phone to that ID, then lock it down again. You can also go further with other settings then like using a DNS server that allows you to block the domains of problem sites, stopping you from bypassing the lack of apps with websites.

Also, maybe consider an iPad and throwing away the iPhone. It's bigger and harder to compulsively check and you can't carry it in your pocket. Do your banking on that, bin the iPhone, carry a dumbphone all day instead. If you can break the habit of pulling out your phone to check it you'll gain a bit of breathing space for your compulsions.

I know multiple people with OCD and anxiety. For some, professional treatment and medication works well. For others, the only thing that really works is cognitive behavioural therapy, and finding a system that works for you is going to be trial and error.

Make it black and white and as uninteresting as possible. Then find something else to do with your time that is actually solid recreation.

I go in cycles on this and tend to flip from the extremes. Recently bought a 12 Pro Max solely for the camera so I would have the best possible iPhone camera to take photos of my family and a bigger screen to access work resources on the go. But it’s leaking into other areas as well. So I’ll just need to do spring cleaning and delete apps soon. I find email and all communications channels get cluttered if you don’t cull them or put guardrails around them.

I’d love to know any other tools people recommend for dealing with this.

Have also had good experience with deleting apps, which forces you to login to them via the browser, which is a much clunkier / less addictive UI.

TOTP isn’t exclusive to mobile apps. You can easily use the authenticator from a desktop. Some password managers (eg 1Password) have this built in as well.

My parents wouldn't be caught dead with a smartphone, but they still need to do banking.

* To clarify this, I don't mean banks that require a mobile app for TOTP or some sort of security, I mean banks that only let you operate through their mobile app. Their website is usually just a link to the app stores. and some FAQ, they don't have a physical location you can go.

You probably can't use a startup bank, as the app is one way they cut costs. Use a boring bank.

Personally I really hate that they want to kill the card, and go to an app model (with the option of a key fob). It's made even worse by the police (and others) pushing the idea that the app is safer. How is it safer to have your two-factor authentication app on the same devices as the apps that need the second factor? Those things should be separate.

I was confused by the recent change where online purchases require an SMS or the app, and no longer work with the code card.

I think the app is probably encouraged since it protects against a phishing site like this: hxxp://tilbagebetaling1060dkk.net/1060DKK/ -- but I'm not quite sure how.

Barclays don't require the app. You can still use the website or even telephone banking with a real agent. They do give you the chip and pin reader, the same as the one used in branches which works well.

Santander do seem to use a mobile for 2FA but only to send a text message and you can still use the website.

I rarely have to do more than 1 banking transaction / week so I just use the website, from home. Not too bothered about having another app, especially with access to my bank account.

I don't know about Ireland, but in Portugal most banks have a Web app and not just a mobile app.

I live in my parents home, which is at third floor. I work at their garage, which is not a garage for car, but for bikes. It is at first floor.

When I work, I put my phones at home. When I need to sleep, I put my phones at garage.

It's the only "blocking app" that's been helpful. Some apps do a hard block, but that just tempts you to disable. Some apps add a delay, but it's annoying so I disable it. Instead Intention reminds you of how much time you spent, asks you how much time you want to spend, and regularly reminds you to stop. A soft block, so to speak.

I’ve since shifted back to iPhone since, and my methods still aren’t perfect, but I’ve found a few dirty techniques that work.

1. Turn off notifications. By this time most of us are hardwired to check these things naturally. One day you’ll just forget the mindless stuff exists and it won’t have a way to suck you in.

2. Sitting on the potty, or waking up next to your phone is a time sink for endless browsing (and hemorrhoids), so just keep it far away from you. Forget it. You can even ignore charging your phone at night and wake up at 7%, soo you conserve battery.

3. Disrespect your phone. Don’t adorn it with flashy cases, and personalize it. Keep it stock. Don’t invest time in making it “homely”

4. Over over indulge really fast. Like eating too much chocolate cake in one sitting in 5 minutes. Like Twitter? Click every link and every corner till your head hurts and you feel exhausted.

5. Screen time limits aren’t helpful for me because different content requires different engagement at varying times. In this case, setting aside a time of day to research and read is good.

I’ve been doing more research in the space, but something I’ve been working on in the space for desktop work is Amna (https://www.getamna.com/blog/focus-on-a-task-with-amna/)

Next, what is the website/app you most want to quit? Make quitting that your keystone. Fully commit to quitting that one website. For me it was reddit, and I haven't used it once in 4 or 5 months.

Then, uninstall all apps and switch to firefox. Install the leechblock addon, put a delay on all websites you want to stop using.

Bonus: switch to nextdns and block sites at the DNS level.

If any of that sounds like too much work, you need to ask whether you're really serious about tackling your addiction. Are you really serious about this? Yes? Then it's time for serious action. Small actions won't cut it. You need to send your subconscious a clear message that this is important to you.

Also, consider what kind of information you spend time absorbing. You are what you read/watch. Get some books on habit formation, willpower, psychology, read those in your downtime. The Power of Habit and Atomic Habits are great.

I wasn't able to quit smoking until I really decided I wanted to quit and did it cold turkey. Same with both Facebook and reddit. I was blowing hours of my day on reddit. Then I decided I didn't like that for myself and quit cold turkey. It really really sucked at first, but I feel like until you really want to quit, no amount of hacks or tricks is really going to work.

Going cold turkey is a serious approach and for some addictions like smoking the most statistically successful approach to quitting.

That or get rid of your phone entirely. You can change your "mobile only" bank account. That's yet another excuse.

...

I'm assuming you have the circa 2020 version of the nokia 2720 flip. It has a hotspot. Thats now your mobile internet. And your main phone. Take the sim out of your iphone.

Get a cheap android phone. Don't put a sim in it. Thats now your "serious app only" phone. Set it up to use your nokia's hotspot. No games. Any time you pick up this phone its for serious actions only. Linked to goals or real achievement. Not for instagram etc.

Your iphone is now your distractatron. It has games, instagram, facebook, whatsapp, etc. put a sim card in it with $30 prepaid or whatever amount works. Disable the mobile data in settings. Don't use it for calls unless you must. Its internet should be via wifi or the nokia. Get someone else to check regularly on the prepaid plan. Log all the times you use the credit. You'll forget where the nokia is one day so the iphone still needs a sim. Remember its not for calls for awhile - Don't use it unless you must.

Now you have three devices and you know exactly in a tangible way when you're goofing off. It seems like a lot of effort. Plan better. Schedule. This will be a new experience.

Activate parental controls on all devices.

Don't think that isolating yourself will help with addiction.

Real progress might involve just the nokia but practical considerations will cause you to drift back to the iphone. Obvious cause of drift will be needing navigation because you're lost.

I don't recommend any of this as a permanent situation. Its to clean up and make things obvious as you detox.

My phone is the one device that “crosses the streams” (I don’t want to carry two phones). As it’s my work phone it only has work apps plus some essentials for when I am out and about (Map, Music, Fitness etc apps).

“Scroller” apps are strictly on my personal tablet which has weekly time reporting turned on.

If I’m using my personal tablet in a way that is causing problems then I either put the tablet out of the way or set a time limit. If it’s really causing problems I’ll ask my partner to enable parental controls or hide it.

You also need professional help if possible. Unfortunately getting help may take some time as support services are overloaded. As an immediate step the Coursera Yale Science of Well Being course is good. Do the workbook and other assignments, especially if they are tough to do at first.

Hopefully you have already discussed this with your professional support team. If you haven’t yet you should, it can be embarrassing but their job is to help you not judge you and at least in my experience sharing a problem helps reduce the burden. Explain to them how it has gotten worse and ask them to help you come up with a plan to work on it with regular check ins.

How do you know that? (Find out for yourself, no need to answer). Maybe these effects are being felt as a result of age, diet, environmental conditions, or stress, or exacerbated by these. Or maybe it is the phone. Be open to other possibilities though. Also, your addiction is not "making you" lethargic (or the other things). You are choosing to do these things. Repeatedly. There is a big difference between something else doing the thing (something else has power over you) and you choosing to do the thing (you have power over you). Spoiler alert: you always have all the power.

Sounds like you may need some aim in your life. Goals, directions, hobbies, social circles, but most importantly, meaningful work (whether that's coding/art/rearranging people's bathrooms or whatever it is). Write some goals down. Fail at them (that's likely not optional). Write new goals.

If there are some aspects of life that are challenging for you, then you know exactly what to do to challenge yourself and develop as an individual.

Tips about anxiety (I used to be very socially anxious) - practice being the loudest person in the room often. As much as possible. Everywhere. Especially in trivial places like the gas station and restaurants. Talk to your everyone loudly. Excessively loudly. At least louder than everyone else. Introduce yourself. Get their name. Ask simple questions VERY LOUDLY. This gets much easier the more you do it. Once you practice drawing attention to yourself a good bit, then you can start practicing putting your attention inside yourself instead of on others. Feel your body, your muscles, watch your thoughts, are you cold/hot, etc... these things aren't in your awareness if you're worried about what others are thinking/doing. Have fun with it and it will get more fun.

Don't forget, you can do ENTIRELY new things no matter where you are in your life. You're a human. We are part flexible problem solving mechanisms as a central part of our nature.

This will make it impossible to login when you aren't home which gradually helps you lessen the habit.

At home, the time to fetch the password is significant enough for me to reconsider the behavior and I'm able to overcome the fleeting urge.

For twitter specifically, Ive replaced the behavior to sometimes checking individual URLs. I've also figured out who I care about (the 4 names I can store in my head!).

I'd say Ive recuperated 95% of my time back using the random written password.

On Android, you can use one called AppBlock. This is the most difficult app to circumvent on mobile. Others like Freedom can be easily bypassed.

I sell desktop software (Windows/macOS) that blocks websites/apps so my customers and I have tried lots of solutions but Apple doesn't want to let third party developers compete with Screen Time.

There are 3 kinds of apps you need to reduce phone addiction. Listing out examples in Android

1. Apps that Analyze usage - Your hour, Stay free etc. These apps also allow you to specify max number of duration you can use specific app/phone, but this seldom works. The analysis helps you in understanding your usage patterns

2. Apps that block specific apps at specific times in the day - like AppBlock. Based on your usage patterns and work hours, block the most used scrolling apps during your free time. Blocking 100% of the time does not work, allow 30-60min windows where scrolling apps are allowed.

3. Notification managers - like FilterBox - Use Android settings to block notifications for most scrolling apps. Even for essential apps like Gmail/Whatsapp, FilterBox gives you lot of control over when you want to allow/block notifications

Yeah, it's basically a game where you do better the longer you can keep away from your phone: You set a timer and your virtual tree dies if you use your phone before the timer is up and it can finish growing. Every tree you grow or kill gets added to your virtual forest, so it ends up looking pretty bad if you keep killing them.

I suggested it to a co-worker and he likes it, seems to really work for him.

2. turn off all notifications

3. use parental control mode to add all the websites that might create a distraction. (this will create some problems, like not being able to login to an app using Facebook Connect, or not being able to search for "hot tubs" through Google, but it's worth it). Do not ever remove websites from this list once setup, and try to add everything on the first pass so you're not comfortable messing around with parental control configuration.

4. [this step is important] forget how to remove parental control

5. meditate daily

I'm working on an iOS app called Opal (https://opal.pm/hn) which can help you lock/brick distracting apps on a set timer or all day long in the background while still keeping essential apps like mobile banking active. Think of it as a smarter airplane mode that's designed to help you be more intentional with how you choose to use your phone.

We believe that better and more humane tech is ironically an actual solution to the problem tech has created for all of us. With Opal, it's all about building a healthier relationship with your phone and using everything in limits. It's not about drastically reducing your screen time but you can totally achieve that too if that's what you want to do. We want to make people feel good about the time that they do spend on their screens and not feel guilty that they've spent X hours on their phone this week etc.

I truly believe this can help you get "un-hooked" from apps that are distracting to you and help stop the doomscrolling.

Let me know if you do give it a try as we want to make it work for you and for anyone else in a similar position :)

If you are really addicted, the parts of your brain which have become trained to seek reinforcement by phone usage will fight back if you try to get rid of the phone. You'll come up with a thousand reasons why it just doesn't make sense to get rid of it. My advice after you try and fail a few times to cut your phone usage or get rid of your phone: find something heavy and hard, a baggy, and keep them somewhere nearby. Just grab something hard, chuck it in the baggy, and put it in the corner of your desk or whatever. Now, when you have a moment of clarity and realize you can't control your phone usage and are helpless to stop using it, put the phone in the baggy and smash it with the hard/heavy object before you have a chance to talk yourself out of it.

You can always buy another phone in a few months or years or whenever you find you absolutely need one or think you are in a different place and won't get sucked in again. Get rid of the phone.

I tried everything I could and would often bypass my own security measures that I had previously created to prevent myself from using those sites/apps. I know, it's ridiculous.

Given that, I was able to create a safe phone. Here is what I did:

1 - Install LineageOS Android. Go to lineageos.org and choose a compatbile phone that you like.

2 - Choose the minimal distribution. No Gmail. No Youtube. I chose the one that comes only with Google Play Store. There is a distribution that doesn't have Google Play and you need to download and install APKs manually.

3 - I rooted my phone so that I could change file /etc/hosts and block sites that I don't want to use. That could be a problem to you because some banking apps don't work in rooted devices, but you may try to unroot after you change /etc/hosts or use Magisk.

With that the only way I know I could access these sites would be installing a VPN or using Tor browser. But then you have some effort and you created a considerable space. And as Victor Frankl said: “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

My phone distracted me too much, and I realized that I wasn't able to work concentrated (in the flow) when my phone was lying on the table.

Now I use a google free Android that also uses appwarden, blokada and, osmand+ and other privacy increasing measurements. I now have a perfectly useful tool without any destracting social apps.

The only thing I use regularly is Telegram FOSS (with deactivated notifications, so I decide when to check async messages). Can't use "google-free" signal because it actually still uses google's apis but that's a different story.

What also helped me to get into the working mood was that I also keep track of tiny, little things to do in my projects.

CSS fixes, little website or HTML bugs that are easy to start the day with are an awesome motivator. Then afterwards I start working on the hardcore netsec/debugging related issues, as they need more focussed attention.

If you lack the reward of working, something as simple as a wall with post-it notes containing the tasks at hand can be very helpful. Every time you move the tasks physically to the "done" area it can help increasing the dopamine effect.

First, don't blame your bank for the scroller apps. Those are two things that don't relate. You shouldn't need to lock down your phone to stop it.

Start with why. "why do you want to quit or curb your phone use?" I believe you know this answer to this but write it down on a piece of paper. When you do this, your mind will play it back for you from time to time.

You have an iPhone, download a meditation app. Don't sit down like a yogi and meditate, open the meditation app where you scroll on twitter/ig/amazon, whether that's your couch or your bed. Meditate for 3 minutes, that's it, not more for your first time.

The meditation will be really hard the first few times. It will feel silly too. Get an app where they guide you for meditations, e.g. Calm / Headspace (they are free to use for basic meditation).

Your phone is a powerful tool, and just like any tool, it can be use for helping yourself or harming yourself.

I am happy to guide you through more of this, please feel free to reach out to me me at contact@usman.xyz. I've been through this before, I know what it feels like and I can guarantee you that you'll get out of this!

Obviously I have no idea about your situation, not whether these are realistic for you, but there are two reasons I’m suggesting these.

1- Exercise has been frequently shown to be as beneficial as medication for anxiety and other problems, and of course it’s harder to use hands for phone stuff while they’re in use doing other things. https://www.health.harvard.edu/blog/can-exercise-help-treat-...

2- I personally tried to lose weight all my life and finally figured out that redirecting my activities and mentally recalibrating my expectations was the key to success. I’m speculating maybe the same mentality could help you. Trying to lock down my eating was setting up an impossible expectation to try and control temptations, that shamed any lapses. Realizing that feeling stuffed was bad and that I was supposed to feel less stuffed, and figuring out how to recalibrate made it so much easier to actually do, and even figure out how to allow myself treats and overages while still making progress.

Visit a library if you can and "waste days" reading books instead. You don't have to borrow the book, just take it off the shelf, read some, and put it back.

I only reacquainted myself with my local library recently, and it is amazing to find a space that provides you with free utility, without any ads and without any attempts to pry money from you.

I have to consciously lower my "cynic/suspicion" filter whenever I get there.

In my experience, the solution to this problem is good old-fashioned journaling. Sit down for a few minutes every morning and write down a few words about the change that you want to make and why. That way, every morning you have a chance to re-affirm the importance of this change, and hold yourself accountable for failing or procrastinating. If you're anything like me, as you attempt to change your habits you will fail repeatedly. Your journaling session is a dedicated session during which you can be honest about this failure, consider why you've failed, and to change your approach and to press on toward a better future.

To start, get out a journal (like, right now!), put it in a place where you can't miss it, and commit to writing a single sentence every single day. Don't beat yourself up about failing to execute on your target habit change on a given day, but do commit to never missing a single day of journaling.

If you can pick up the pen once per day, you can get it done.

Also, read Atomic Habits, which is an absolute must-read for folks who want to make changes in their lives.

Argh. I have this book, but I keep forgetting to read it.

https://www.thekitchensafe.com/

Also cognitive behavioral therapy could help you with OCD and anxiety.

1. Buy an Android phone (you can probably make the same thing on IPhone with jail-break, but I don't have any experience).

2. Remove all social media apps: Instagram / Twitter / whatever app you struggling with.

3. Download adb https://www.xda-developers.com/install-adb-windows-macos-lin... and execute those lines

./adb uninstall --user 0 com.android.chrome

./adb uninstall --user 0 com.android.vending (Google Play Store)

Some functionality in some apps won't be available, if it requires redirect to the browser tab / Google Play Services, but it's a price to pay for having dumb-phone functionality on the smartphone.

You can still install Google Play once in a while to update apps via

./adb install -d --user 0 COM_ANDROID_VENDING_APK_FILE

update/install new apps and then repeat step (3) from above.

That said, since the phone issue may also be causing a feedback loop of anxiety, I'd suggest a few things.

1. Schedule "phone time". Set an alarm for when it's over, and commit to not using it outside of that time.

2. Set "Do Not Disturb" on your phone. At least with Android you can do this just by talking to the phone. Or at the very least set quiet hours for the majority of the day.

Alternatively, (2) may cause more anxiety if you're constantly wondering "but what if" - in which case, perhaps set it to whatever is necessary to hear it, but tell your friends/ family that you're trying to stick to specific hours for phone calls/ texts.

3. Some sort of cognitive behavioral approach. Think about what triggers you looking at your phone, or your anxiety - write this all down. For every trigger, consider what actions you could use to directly address that trigger, in a healthier way. This could be as simple as counting to ten or focusing on your breathing when you feel that anxiety, giving your mind some time to rest.

Consider writing down when you feel that anxiety. Instead of turning to your phone, perhaps just with pen/paper, write down what you were doing, how you're feeling, and how you'll move past those feelings.

4. Log out of accounts. Even just having to log back in can force a pause, and give you a chance to back off. Remove distraction apps entirely. Don't just rely on blocking them or whatever - uninstall them. When you're feeling better, and have healthier habits, you can reintroduce them.

https://www.wired.com/story/grayscale-ios-android-smartphone...

For eye strain, use the Reduce White Point setting combined with minimum brightness at night.

Set a few worthwhile goals every day that will take the majority of your time, and be sure to complete them before using the phone for entertainment. Then enjoy yourself for the rest of the day.

A) banking app works, but no games etc.

B) browsing for information works, but no fun browsing the clickbait internet

C) removing the battery is an physical act of letting it all go, and a blockade to quickly turn it on again

D) with the battery removed, I know my phone is really off, together with all potential spyware

One thing that helps me at least is to have different locations for different activities. To have "this desk is my work desk, while I am at it, I work."

I don't think this is the only thing you should do, and obviously not everyone has room in their home/apartment/whatever for a desk & room dedicated just to work... But it can help. Coworking spaces also help a lot with this.

If you don't have room for a second desk, you can get some of the effects by simulating it. Before starting work, specifically get up, walk around the block (your commute), and then when you get to the desk, make a specific change to put it in "work mode".

This might be something like using a different keyboard for work vs not, or switching to a different computer login for the duration of work.

Another thing to try is to avoid pulling out your phone when you are idling. Try to get more comfortable being alone with your own thoughts rather than trying to have a constant drip of content from your phone.

It's unfortunate that we've created a world focused on capturing and selling our attention. For example, as various authors have noted, infinite scroll is really more of an antifeature. With traditional paging, people usually only go through the first few pages at most and then stop looking at it. How many people go beyond page 4 of HN? Probably a lot less people than if HN was a single stream of content.

1) Remove your twitter, facebook, etc. accounts.

2) Throw the iphone through the window and buy a bad phone that works with your bank (or better, change bank). Silence all alerts except the critical (persons that may need your help urgently and you care, and stuff like that).

With those two you'll end up scrolling through whatsapp profile pictures and stuff like that but that's not going to hook you for more than few minutes, believe me.

3) Find something appealing on the physical world. Something that does not need a mobile phone. It will be hard because, for example playing guitar doesn't have a team of engineers thinking how to make you practice forever, but at some point you'll start getting interested by life again. Program raspberries to turn lights on, or similar, if you definitely need some device.

[0] https://www.amazon.com/How-Break-Up-Your-Phone/dp/039958112X [1] https://www.powells.com/book/how-to-break-up-with-your-phone...

I ended up buying a kSafe and putting my phone in there for an amount of 12 hours a day. I get my messages and calls on my watch.

If you're using your iPhone you'll end up downloading scroller apps.

I don't have a solution for your mobile bank account.

I really wish there was a way to get slow connection sim cards. Anyone know of this? Maybe a cheap MVNO that throttles to keep prices down.

Don't. Download. Apps.

If you are actually serious about improving your situation, you should be able to self-recognize going to the app store and hitting 'download'. If you find yourself doing that, uninstall the app you just downloaded and put the phone down. It's really that simple.

99% of addictive websites out there will more or less force you to download their app by making the mobile website design incredibly frustrating to use. Use this to your advantage. 5-10 minutes of reddit/twitter a day is fine. But DO NOT DOWNLOAD THE APP

All those things that engages your senses, tires one down. I'm glad you're at least aware of being tired and want to work on it. The rest of the world are constantly engaging everyday.

Try to sit down calmly outside your balcony for a moment. Observe the surroundings carefully. Try doing this everyday for 15 mins. Just observing silently the nature, the people, etc. Let's finish this and I'll suggest the next steps later.

Make your phone less useful. I don't have my work e-mail & Slack on my phone. So I can't even check my work calendar on it.

I used to have a few of the social networks apps and lots of utility apps that maybe I would use once a year. So I decided to delete them all.

Now, I only have some of the default Apple apps + WhatsApp, Telegram, Bank, Spotify, Lockwise, Scanner Pro, Google Authenticator, Google Map, and a few utility apps to manage cameras, smart LEDs, and my vacuum robot.

You could also block certain services on your whole home network with a DNS filter. This would block anything from using Twitter/Instagram, etc. NextDNS makes this particularly easy. (Though that won't work when using cellular data and is pretty easy to bypass for someone technical)

It does enough to keep me connected (SMS, e-mail, music), but the interface isn't all-absorbing like a phone, so I don't waste hours of my life doomscrolling. I end up doing just what's needed and moving on.

Note that if you need cellular connectivity, you'll have to get a used Series 3. Apple no longer makes a Series 3 with a cellular connection. Or you could get a Series 6 or an SE, if that's in your budget.

As you i need a phone (Google authentificator, Banking apps, Home automation setups). However since its rarely ringing anyway i regularly forget it somewhere around the house. It essentially is now a device i just keep looking for when i need it.

For me personally there is no going back. My smartphone definitly never helped either my mental health nor my feeling of staying in control.

When i go out today, i am offline. And i love it.

I believe at the end of day, just like any other forms of addiction, strong will is what helps us.

Meditation is a pretty good exercise, I think, and it does help in resting your mind.

The sheer difficulty in maintaining focus for those few hours, made me extremely conscious about the continuous distractions and excitement seeking (online) habits that I suffer from.

I feel I am becoming better at self-realizing the problem and self-correcting them nowadays. Not quite great, but better for sure.

I use a Light Phone II which has a black-and-white e-ink display and no ability to display images or install applications beyond tools that they develop in-house. It's been great.

I, too, have problems with infinite scroll apps. It's been really beneficial to my mental health to ditch the smartphone and delete my twitter/instagram/facebook accounts.

2) Change color to monochrome in iPhone settings.

3) These things should pretty much sort out. If you are still using browser etc and can’t get rid of the iphone, go buy a basic phone which can run your bare minimum banking apps.

4)For 2FA, use Authy. It does have a desktop app.

If so, I would consider setting yourself up a Family account and having them set limits for you using Apple's Screen Time.

You can setup hours that you can't use any apps except for emergency and pre-approved apps, you can also set time limits on applications or categories.

Have an agreement in place that you can request changes to the rules, but will always give 3-7 days notice.

As someone who would usually circumvent my own restrictions, I think thats the easiest option available to you today.

I then purposely ‘time block’ in time for when I am allowed to go wild browsing HN, Reddit, etc without feeling any guilt or anxiety whatsoever.

This process can be done digitally or with a printed calendar. I’d suggest the latter given your circumstances.

Lots of good resources out there for how to do time blocking effectively. Cal Newport and Nir Eyal being two that come to mind right away.

Another thing I found useful was to Grayscale the app, it puts a damper on any scrolling apps. https://www.wired.com/story/grayscale-ios-android-smartphone....

After a while of leaving my phone behind the urge went away. For technical people I don't think blocks help because you can just get around it easy.

It's a configurable phone enclosure that physically separates you from your phone but lets important calls get through.

There are surely cheaper and probably more efficient ways to address OP's question but I might throw it in here anyways since it's sufficiently related.

Makes a big difference.

The other change I have made is keeping my phone on silent by default and blocking notifications for almost everything.

Try to find something to do that you find more interesting than being on your phone, sports (Running/Cycling), hobbies, walks etc.

I'm as guilty as anyone for looking at my phone too often, its usually only when I have nothing better to do, because of that it makes it worse.

https://www.amazon.com/Indistractable-Control-Your-Attention...

Could you switch banks?

Could you move you sim card to your Nokia phone and uninstall every iPhone app except your banking app? (Effectively turning the iPhone into a single-purpose banking device.) I’m primarily thinking about setting up parental controls, with a friend as the “parent”.

Things you can do to avoid being on the phone/computer, mixed durations:

- paper books/kindle

- (print) sudoku, crossword, logic puzzles (I love those)

- journaling

- drawing (in general, or comic strips)

- playing an instrument (for larger 'do something else' sessions)

You need to go after the OCD head-on, rather than the symptoms. My counselor recommended Brain Lock for me. I need to read it again, myself; but, I believe it to be a useful book and always recommend it.

The problem with feeds is that some entries provide a small amount of gratification. So you keep looking from the next entry that will provide the next small amount of gratification and so on. But it will never be enough.

Yes, a retail bank might have higher fees. But if spending 10 bucks a month can get you rid of your addiction that's a great deal. They will definitely help you with the transition to gain a new customer.

If that theory is true, you could see an effect by forcing you to use your weak hand on it. This should force you to concentrate much more on every task and thus disrupt your habit.

I have contemplated switching to e-ink smarphone. Eink screens are getting usable enough for texting/banking, but are still horrible enough not to spend hours on social media.

Is changing your bank account an option?

This startup seems built to directly address your needs. They offer a physical key solution. The founders are really fine people and I know they would appreciate constructive feedback (and customers!)

Have you’ve looked into treating the causes you mentioned? Perhaps behavioral therapy.

I went to rehab and it was very good for me. I wouldn't still be here without it.

Sadly there is no such solution on the iPhone.

1. Indistractible by Nir Eyal

2. Happiness Trap by Russ Harris

These books will help you get to the root of your addiction and give you a way to come out of it.

Use the blocklist feature to block dopamine inducing websites!

tldr; life changing books, read 'em.

And in case no one here mentions cognitive behavioural therapy, look that up too. CBT is really the same techniques used by elite athletes and performers to learn to control their minds, absolutely worth learning.

Turn off _all_ notifications.

It helped me.

I was using telegram for 5 hours, WhatsApp for 2 hours, and 3 hours Chrome, and I ended up with anxiety, devastating my self-respect, and sometimes watching poor contents.

I was an addict, it doesn't mean I would never have tried. I tried to left using my phone 3 or 4 times in retrospect, but I bounced back to my addiction every time, even after taking 5-6 practical courses on phone addiction, and the main cause of my failure was studying. Yeah, studying, because I used to use my phone for e-learning as well, but the phone is a very distractive thing.

So, now I will try to take you through my journey of becoming a champion.

Take my motto - "You cannot repudiate a cheap thing until you will get any higher taste." "Follow the KISS principle - Keep It Simple, Stupid!"

Journey Begins - I backed up my personal data (notes, video Tutorials, etc.) to my PC. Left using google, and created an account on TutanotaMail. Installed the YourHours app to take care of my precious time. Turned my phone color to monochromatic grayscale. There's no finger or face password. I prefer the highest secured text password, and my password is - hkhkkkhhhrhrrrhh. (Means, "Hare Krishna Hare Krishna Krishna Krishna Hare Hare, Hare Ram Hare Ram Ram Ram Hare Hare": Whenever I type it, I chant the holy name that purifies this soul and I do not waste my time scrolling up.) My phone contains - Phone, messages, my files, one drive, camera, gallery, clock, contacts, settings, calendar, cashbook, translate, caller id, Vocapture, calculator, aurora store, WhatsApp, and Yourhour.

What do I use these apps for? I have three kinds of apps - Apps that I have installed - cashbook, translate, caller id, Vocapture, Aurora store, WhatsApp, and YourHour Apps that are preinstalled and I use - phone, contacts, messages, my files, camera, gallery, settings, calendar Apps that I don't use and can't uninstall - I have simply hidden them, such as chrome, Samsung store, Google, YouTube. Now let's talk about those apps that I have installed and how I use them - cashbook - to know keep a tab on my expenses. It is not time taking and I use it when I get some money or I spend my money somewhere. Translate - I rarely use it. caller id - just to know who called me when I could not pick up their call. Truecaller has lots of trackers. Vocapture - It is an eng-eng dictionary with a pronunciation assistant. I use it quite often. Aurora store - alternative to google play store. It can be used without a google account. I use it occasionally. WhatsApp - I had deleted my WhatsApp last year, but I had to reinstall it owing to my online classes. I use it once or twice a weak. I keep the notification turned on, so I can get meeting links without even being online, and pictures and documents can be accessed through the gallery. Apps like Tutanota mail, Telegram, Lichess(I love playing chess), Canva, etc can be accessed through the laptop, and I have a certain principle for that. I check my mail daily. Telegram, twice a weak (Both WhatsApp and Telegram can not be checked on the same date.). Lichess, only even day. And Canva, when I need, usually once a month. All the notifications have been turned off except WhatsApp. What is the higher taste in it? There's no higher taste in using a material thing, but higher taste develops when you read a book named "Bhagavad Gita". This book is not made of Indian or Hindus, but Topmost universities of the UK and the US are teaching this book for personal development, knowing yourself, and become spiritually, mentally, emotionally, and thoughtfully stronger and effective, simply because the supreme personality of godhead himself has spoken it.

I write my journal - I follow the old-school pen and paper method for that and I must say this is better than using any apps on your phone, simply because I have tested both.

I chant KrishnaMahamantra - Once you read Bhagavad Gita, you'll come to know that Krishna(who you call Allah, or Christ that Supersoul is Krishna) is the source of everything, and chanting his holy name will never be you the same. So chant n*108 times.. and take your n till 16. Must start your day with chanting "Hare Krishna Hare Krishna Krishna Krishna Hare Hare Hare Ram Hare Ram Ram Ram Hare Hare", You can watch YouTube if you don't know how to speak it.

Do your work productively. Since you have remembered the god before your task so he will help you complete your every task with ease. Believe me, it works undoubtedly.

Eat Satvik foods only, If you want to leave phone addiction or any other addiction, our foods play a great role to determine how our mind should react. So eat Satvik foods if you want to get control over your six senses or your mind. Open a new tab and search about Satvik foods and perceive in detail.

Have a nice day ahead!

Also, as someone prone to this sort of thing it helps to have constructive hobbies that are a bit "mindless." Lego kits are awesome (also great for "lockdown dates.") If you're ok doing them by yourself (because other people are very likely to get bored) Amazon is full of weird raspberry pi/arduino robot kits that take days of work to put together and I can totally recommend that for getting yourself out of a slump (whats best is doing it while in a medium sized discord call, you get to be around people and have some social stimulation while also doing something with your hands.) Surprisingly I've found Factorio can even help get me out of the slump but you should be careful with it since some people report the opposite affect.

[1] Essex, Suntrust, and USAA "FSB."

You will survive without it.

Everything you need can be done from your computer.

Everything else is just an excuse. I made several excuses why I needed Facebook app, but ultimately I just impulsively deleted it and have felt so free from it since then.

Reddit and HN are next...