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    I was never very addicted to smartphones, but I felt I was using mine too much. My solution was to change my phone’s password to be random 10-character alphanumeric. I kept the password on a piece of paper in my wallet, so anytime I wanted to use my phone I had to pull everything out. My plan was to change the password when I started to memorise it, but I completely broke my usage pattern in a week. I think this was 1.5 years ago and I don’t even carry my phone anymore.

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      Screen Time on iOS has been helpful with this. I don’t use the app time limits, but I block myself from using most apps from 10:30pm to 8:00am. I use my phone or iPad for productive purposes early in the morning, so I can’t just not use my phone like many people recommend.

      This still requires self-discipline - I can turn off Screen Time or ignore the limit. However, it has worked for me.

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        does turning off screen time require you to enter a password?

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          You can configure it ether way, depending on your preference.

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            so could you generate a random password and put is somewhere annoying to get to, so that you wouldn’t be able to turn off the restrictions even if you tried?

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              Yep, that would work. It’s a passcode though, so hard to forget. If you can give it to someone else and ask them to enter it for you, that would be the most restrictive.

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                what’s the length limit for a passcode?

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        But in a life surrounded by bells and flashing lights I can find the time to be present with those I care about.

        I like turning on greyscale in the accessibility options on my phone. Most bells and whistles are muted and I can concentrate on what I’m actually reading. It also greatly diminishes the time I spend on it.

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          Thanks for posting this! If I’m honest with myself, I have an addiction to my phone, and certain websites on the internet. Reading this post, I have decided to change my habits.

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            Thanks for taking the time to write up these thoughts. My wife and I have been working on healing our relationship with our phones recently. We have a docking station in the living room and are trying to keep them there most of the time when we’re in the house, and also when we are going to bed. This article just inspired me to get the “What do you want to pay attention to?” lock screen, as well as to do a pass on cleaning out unnecessary apps, and putting infrequently used ones in a “Misc” folder on a separate home screen.

            The biggest thing I’ve had to accept is that this is a work in progress. Sometimes I’m going to fail. I’m going to get into arguments on twitter. I’m going to spend too much time on an app for no good reason. There will be times when I’m physically with people, but mentally absent. It’s ok. What’s important is that I recognise it, and try to stop it happening next time.

            Totally agree. Being able to observe the workings of your own mind (mindfulness) is such an important tool, not only for kicking phone-addition, but for so many other areas of mental and emotional health. I recommend mindfulness meditation if you haven’t tried it. Here are some guided audio meditations that I’ve found helpful: https://chrisgermer.com/meditations/

            One small error I noticed:

            Firefox supports add-ons on mobile, such as uBlock Origin.

            When I visit https://addons.mozilla.org/en-US/firefox/addon/ublock-origin/ on Firefox for iOS I get a big red banner that reads “Firefox for iOS does not currently support add-ons.”

            If there’s a way to get this working on iOS I’d love to know!

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              If there’s a way to get this working on iOS I’d love to know!

              Since all browsers on iOS use a system web view, you could use the system’s native content blockers, which enforce it for all web viewers, AFAIK.

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                Wow, thanks for reading this!

                I’m sorry about iOS. Unfortunately I’m using firefox on Android, which does support add-ons. On iOS you do have access to an equivalent app called Better, which is worth getting if you can afford it.