Stage 2 · Lesson 4 of 7
Add friction, remove triggers
The easiest way to use your phone less is to make distracting things slightly harder and useful things slightly easier. Turn off all notifications except calls and messages from real people. Remove social apps from your home screen, or log out after each use so you have to log in again.
Use the app time limits built into Android and iPhone. Some people find a greyscale screen makes feeds less attractive. Move useful apps, like your notes, Anki or a course, to the first screen instead. Each small barrier gives you a moment to ask: do I actually want this?
Common trapmaking the rules so strict, like deleting everything forever, that you break them in two days and conclude that nothing works.
A question to check yourself and an AI practice session come when you add the roadmap to your account. Add it
Resources for this stage
Practise
Keep handy
Also worth your time
Struggling right now? If you are in danger or thinking about harming yourself, contact local emergency services or a crisis line: Find a helpline (any country), Umang (Pakistan), Tele-MANAS, 14416 (India).