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 :)
Can recommend something like this. You can even buy something with a timerlock. Atomic habits (book) gives this advice. The idea is that “bad” behavior shouldn’t be super easy.
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.
Yes, autopilot interrupt, and initially as a shame factor - shaming myself not to go through with it and stick out the rest of the day phone-free. However, now this is more of a mental block since once I decide to have a phone-free day the bags are mainly symbolic.
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 :)