The Learning Curve | Screen addiction
Disconnect from your phone for better connections.
Read time: 4 minutes
In this newsletter, I'll show you practical strategies to break free from the grip of your phone, not just for your own sake, but for the sake of your relationships too.
Understanding screen addiction is useful for all types of relationships. For me, that's reducing the urge to take my phone out when meeting friends. Now, that also means changing my habits in front of our 3-month-old son. He is starting to pay attention to our phones, and it's terrifying. I am already addicted enough to my phone for both of us.
Phones and screens are so addictive that even adults struggle to control their usage, let alone children. By understanding the tactics used by companies in the industry, it is easier to take action.
If ever I needed a motivation boost to embrace the friction of being less addicted to my phone, now is the time.
It's not you. Phones are made to be addictive.
Ever feel like you're in your own version of The Truman Show, with your phone showing you just what you want to see?
That's by design (and shareholder interest).
Features like endless scrolling and autoplay videos keep us glued to our screens without any natural breaks.
This video is 6 years old but still holds true today.
Here are my favourite takeaways:
Notifications
Working on a mobile app project years ago I learned how notifications on our phones are scheduled and programmed.
What we did on that project was only the tip of the iceberg of what was possible with notifications. Many apps have huge departments of people working solely on notification strategies. (Hands up if you're on a Duolingo streak 🙋♂️)
They're designed to make it feel like you're missing out on something super important.
by Michael J Boorman AKA WisdomMadeEasy
Tip: Turn off all notifications that aren't from real people
All apps, and especially WhatsApp groups. All muted. I only get notifications when someone sends a message to me directly.
Infinite scroll and autoplay
What do casinos have in common with phones? They want you there as long as possible.
Casino-inspired phone mechanisms make it so easy to keep scrolling or watching because there's no clear stopping point.
"pull to refresh" is inspired by fruit machines in casinos.
With that simple movement, you are promised more entertainment.
Also, just like how casinos don't have clocks or windows to prevent you realising how much time you've spent there, many videos on social media won't tell you how long the videos are.
Tip: Set app timers
It's a friendly reminder to take a break and not get lost in the scroll (or that you've spent too long on the bog and your legs have fallen asleep 🚽). On my phone, social media apps have 10-minute app timers.
Colour psychology
Ever wonder why the notification on the corner of the app icon is red?
Or how some apps redesign their icon with a very subtle change?
Your app menu is a highly competitive space for your attention, with every app competing for your attention, pleading for you to open it.
Those colours are like magnets for your eyes.
We as adults are susceptible enough to these tactics, what chance does the untrained eye of a child have?
Tip: Switch your phone to grayscale mode
It's like turning down the volume on your phone's visual shout for attention.
A benefit for parents: Your phone is immediately less interesting and addicting for the kids. I was shocked by how my son was naturally drawn to our phone screens.
When I turn on grayscale mode, he loses interest. I'm starting to see the difference after just a few days.
Extra tip: Minimalist home screen
Extra tip: Minimalist home screen
With every app just a swipe up to the app menu and tap away, I don't see the need to have any of them on my home screen for even quicker access.
By having no apps on my home screen, I choose which app I want to open, and don't give the app a chance to influence me.
Having just a visually pleasing background means when I swipe to unlock, I have a peaceful start to my digital experience, not an anxiety-led one.
TL:DR (Too lazy; didn't read)
Notification strategies -> Turn off all non-human notifications
Infinite scroll and autoplay video -> Set app-timers
Colour psychology -> Turn on grayscale mode, and keep a minimalist home screen
Conclusion:
If you got this far, thank you.
Keeping my son away from screen addiction is probably a lost battle.
But if I can improve my own digital well-being, there's a chance some of my habits will stick with him.
So, if you're like me and trying to kick the screen addiction habit, know that you're not alone.
And if you've got any tips or tricks for managing screen time, I'd love to hear them!
Until next time, and in case I don't hear from you...
If you know someone who would enjoy this newsletter, please share it with them.
If this email was forwarded to you, please consider subscribing.
See you in two weeks.
Has
