Digital detox
None of this is expert advice. It's what people worked out for themselves, usually the hard way — what actually helped, and what they'd tell someone standing where you are. Take what fits and leave the rest.
If you only read a few
Delete the social media app from your phone.
It is a simple solution to kick the bad habit.
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- Tuck social media apps into a folder or move them to another home screen page to add extra steps before opening them.5
Create a barrier between stress and scrolling by powering down your device or storing it in a different room.
This delay allows you to notice the impulse and halt the behavior.
3 people, independently
Turn off all notifications, emails, and alerts for social media apps.
It keeps the platforms 'out of sight, out of mind' and stops constant reminders to check them; many notifications are also spam.
5 people, independently
Change your phone's display to greyscale.
It makes the screen boring to look at.
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- Turn your phone screen to grayscale so it looks dull and less tempting.4
Create a morning routine that excludes phone usage, such as reading a book or keeping the phone in a drawer.
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- Avoid using your phone for at least one hour after waking up.4
Set strict daily time limits for specific apps using built-in phone settings so they lock after the limit is reached.
After reaching the designated duration within a day, the system blocks further access to that application.
3 people, independently
Remove social media app icons from your home screen and move them to the app library.
Colorful icons on the home screen act as visual stimuli that trigger the urge to open the apps.
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When you feel the urge to open social media apps, do something else instead, such as reading a self-help book, exploring your city on a map, or working on a personal project.
5 people, independently
Remove internet-connected devices like phones and laptops from your bedroom.
3 people, independently
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Pause briefly before using the internet to consciously acknowledge your purpose.
3 people, independently
Turn off notifications for most apps, keeping only essential messages.
4 people, independently
Read books on willpower and habits such as 'The Willpower Instinct', 'Atomic Habits', and 'Digital Minimalism'.
3 people, independently