I have a love/hate relationship with my phone.
I love all the things it enables me to do – run my business on the go, stay connected to my family and friends, avoid traffic, order takeout, update my calendar, listen to podcasts, take pictures… it’s such a good tool.
But I hate how it can easily control me. Every ding, buzz, and red bubble notification is like a siren demanding me to PAY ATTENTION NOW—and before I know it, I’ve spent countless minutes just “keeping up” with everything my phone tells me I need to do.
Here’s the good news, friends:
You can take back control.
By setting your phone up to serve you and your needs, rather than you serving it.
Wondering exactly what that looks like?
I’ve got you covered ;)
Step 1: Turn off (almost) all your notifications
I recommend turning every single notification off, except for your texts and reminders. Let them pop-up on your screen but turn off the sound – that way you’ll see them, but they won’t be actively distracting you.
Step 2: Declutter your home screen
Move almost all your apps to a second or third screen and replace your background photo with something calming. When you open your phone, you want to be greeted with peace – not clutter.
Here’s an example of my home screen:
Step 3: Set time limits on apps
Is Instagram a time-suck? TikTok? Something else?
Set limits on how long you can use the app each day. Once the timer goes off, put down your phone.
Step 4: Brainstorm what to do instead of “aimless scrolling”
It can be hard to just stop aimless scrolling without a clear idea of what else you can be doing in that moment.
Set a timer for 5 minutes and brainstorm some ideas for what you can do during those moments you might otherwise just be staring at your phone.
A few suggestions to get you started:
The possibilities are many, friend – just come up with a few you can use and run with them.
You can do this!
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