15 Ways I Reduce Phone Addiction

If you’re anything like me, spending too much time on your phone will be a source of regular frustration. In fact I’d say that excessive phone use is probably the biggest behavioural challenge I’ve had over the last 5 years.
Through a lot of trial and error, I have come across approaches that genuinely do make an impact so today I’m going to take you through the best tools and tactics I use to reduce my screentime and cell phone use including environment design to changing your device setup, daily rules and habits.
Your phone use is within your power if you utilise apps, rules, habits and triggers to control phone addiction.
#phoneuse #screentime #techaddiction
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Get in touch in the comments below or head to...
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[@ChrisWillx]

Press Subscribe for more tips on how not to waste your life.

[@mikawl]

I’m IN!

[@ChristinaChrisR]

But no notifications.

[@joseramirez-xv5ii]

Do anybody want to accept Jesus christ as your savior he want to give you love and happiness and joy and happiness and salvation and eternal life if u confess your sin

[@Howard2k3k]

I don't use my phone that much, but I really need to kill the habit of browsing KZbin while in bed. Thanks!

[@dominicturner77]

Reading this while browsing KZbin in bed

[@m3gad3ath]

Me too bro, 90% of my screentime is from KZbin.

[@azurevie]

​@@dominicturner77Stop.

[@user-zs6su4nr1u]

Same

[@rayalrayiss6993]

1. Keep your phone out of your room. 2. Have a phone free morning. 3. Turn off all notifications. 4. Remove addictive apps. 5. Use desktop version of apps. 6. Keep your phone out of reach when working. 7. Use voice commands more often. 8. Use wireless headphones. 9. Always use phone standing up. 10. Have a hard stop for phone use at night. 11. Don’t use phone in parked car 12. Leave your phone in the booth of the car 13. Move icons away from Home Screen 14. Have a screen time widget on your Home Screen. 15. Have a phone sabbath. Thank you Chris!

[@jetw9522]

This is really what I need. I don't want to spend 11 minutes to go through the video. Thank you!🙏

[@kazukazu9544]

But the moment I don’t have my phone, I don’t know what to do

[@shan_que]

​@@jetw9522Sounds like your attention span is shot, hope the recommendations help you

[@user-ln2vf8oe2l]

Thanku.lots of happiness❤

[@joangordoneieio]

I discovered the EASIEST way by accident. Mine broke. The week it took for its replacement to arrive was so enjoyabe, I havent yet turned the new one on.

[@ChrisWillx]

#16 - Throw it out of the window.

[@TheYousef10100]

Still funny after 3 years 😂😂😂😂

[@martinschofield5465]

😂

[@ImprovementAcademic]

amaizing

[@jrg_lmnop]

I like the tip about only using the phone while standing. That’s one I haven’t heard before.

[@richardcraniumrocks]

Brilliant advice, especially no tech in the bedroom. I'm 2 years smartphone free, use desktop only for internet, old flip phone for calls only, actual camera for photos, benefits have been huge across the board.

[@ParmyBaddhan]

Excellent video Chris. The phone is supposed to be a tool to make our lives better. However the majority of us, myself included, use the phone as a form of escapism and to get that dopamine hit. The good news is that since the brain is forever rewiring itself it is possible to change your habits regarding your phone usage.

[@ChrisWillx]

Thank you man. Sadly it’s really hard to get rid of habits once they’re built! Rules are important for sure.

[@GodBlade132]

I've slowly but painful figured out most of these out and have been implementing them in my life as I think of them. I had a pretty bad 'relapse' today and funnily enough your video popped into my recommend before bed. Thanks for the reminder! Great video and great advice, keep it up!

[@chad8537]

#1 is critical for all us in relationships as well. The phone in the bedroom is a great way to put a wedge between you and your partner. Keep it out.

[@ChrisWillx]

"You can't bone if you're on your phone."

[@freezysyahz]

@@ChrisWillx Well phrased 😂

[@md1trk]

16. Leave your phone at home when you go to work. I accidentally left my phone at home once and it was the most productive day I'd had in years. Even though I rarely check my phone during the work day, simply having it with me is like an open door in my brain out of which all my willpower leaks.

[@intelligenthuman3262]

Problem is you come home to countless missed calls, texts and alerts. People never want your attention when you’re chronically online but when you give it up for the day, you miraculously become the most important person ever to everyone on your phone.

[@mateotiscornia7057]

I recently relapsed into my phone addiction habits, and I am having a tough time not judging myself. Your message at the end of the video really helped me. Thanks Chris

[@mattc2032]

I, embarrassingly, repeated "Mhhmm" as he said all of this. These are some of the smartest people in the world that are getting paid lots of money to keep me watching cat videos on insta. How hilarious is that? Its not all on us.

[@veesvoyages]

Great tips! Thanks for sharing these! One phone tip I've started doing during the lockdown which is a small one, is on an evening I place my phone facing downwards so I can't see the screen (always on silent too) and its surprising how quickly it has reduced my need for reaching for it and usage. Just that small attempt of setting a boundary has reduced my phone use massively!

[@kajas.8707]

Actually this is the BEST video on how to reduce screen time or how to not be addicted to your phone I have ever seen. Thank you very much for this amazing edifying video 🙏😊

[@PerennialDew]

“Booty pictures and cats” 😂😂

[@ChrisWillx]

Must just be me watching that 🤷🏻‍♂️

[@brianclark1223]

@@ChrisWillx bet its not lol

[@micoferdinand]

ahahahahaha same same

[@ratboy555]

Great tips Chris 👍 Have slowly reduced my phone use over the last year, definitely talk to more strangers and feel more connected to the world around me 🌎 Phone's are great tools but seriously limit your happiness if used excessively, stay strong people 💪

[@Mr_ADK]

Noted down... On it.. screen time thing.. definitely works. Also one more suggestion. Remove fingerprint recognition and set a really long password which asks why. Like "reason to pick ? " first you will procrastination typing it, second, you have the exact reason why to unlock the phone for.

[@danialba9693]

The best video about phone addiction. And I saw a lot. Thanks from Spain.

[@andrewmalone4526]

Just watching this sat down comfortable, logged in to KZbin 🥴. I do 1 & 13 really well but definitely going to look at some of the others. Great video Chris 👏🏼

[@MmaDk]

Great video! I have a short concentration span but was able to actively listen. You summarized the information well.

[@steelcrown7130]

Brilliant. My only problem is that I have already implemented ALL of them by default. Well, not the ONLY problem: sometimes I forget where I have left it and have to use my landline (be gentle, I'm 61) to call the mobile to locate it in whatever pocket or shopping bag or under whatever pile of rubbish it is lurking.

[@EdLemieux]

I always love finding a new KZbin channel that has a mass amount of great content. thank you for this video and thank you for your KZbin channel.

[@ChrisWillx]

Welcome aboard Ed 👊

[@AI-kt1gs]

Number 4 is the most important. As a matter of fact, deleting your accouts puts you in a position where you recognise your own autonomy and you'll start to recognise that you do have thoughts of your own😂

[@ChrisWillx]

Deleting them would be a nuclear option! I guess that most people aren't ready to take that step though. (I'm not yet)

[@ummabdullah7601]

The screen time widget is genius and not mentioned in other videos!

[@Kya_._Papaya]

I have forgot my Iphone in a public restroom several times. Part of me was hoping someone stole it by the time I went back. Its bittersweet that I still have it. This video is excellent advice. I am proud that I am literally the only person that keeps my phone in my backpack at work. When you do not have it you really notice that any break in between tasks your coworkers pull out there phones

[@user-ln2vf8oe2l]

Thanku so much,it's one of the best tips❤ lots of love.

[@Warley.Araujo]

Great video Chris, Thanks for sharing👊💥

[@looc8893]

Another thing that helps is using a monochrome (black and white) filter. Vivid colours contribute lots to opening the addictive apps in the first place

[@boucwol]

w profile pic

[@rutts499]

Brilliant video, cheers Chris.

[@muradsaleh2484]

Great video helping other people reducing their phine addiction

[@ladybird491]

Wonderful video! I decided today I am switching to wireless headphones and my KZbin app on TV cause I can actually request a certain video topic that I need to research for an important reason.

[@JoeAllenCarnivore]

Amazing video brother! Thanks a lot!

[@addersdewinter7495]

Cheers ears... Turn your phone off at 9pm.and don't put it on until 8am . BEST advice ever.😁 Plus when you meet friends leave your phone off, they need you to be present, not divided.👍

[@ChrisWillx]

Intermittent Phasting ✌️

[@fum1815]

LOVE THIS VIDEO! Gosh. Such a needed convo and practice to implement into our lives. Better habits lead to a better tomorrow.

[@ChrisWillx]

Thank you boys

[@jnnx]

Are you really that short on time you can’t finish the word “conversation?” (I hate the word “convo”, it’s a pet peeve of mine)

[@fum1815]

@@jnnx Oh golly! We didn't mean to cause any strife! Our sincerest apologies. Sincerely, Füm™ 😉

[@IZSIN222]

Great video, gracias Chris 🤠

[@antonettebaltazar4698]

Thank you for this Video! I think your tips can actually help me reduce my screentime.😊

[@_tanzil_]

Some of your tips are unique and effective which average KZbinrs don't share. Thanks. ❤

[@bw1llis]

A really good one is setting colour filters to grayscale. Your brain is drawn to bright colours, in order to pick out berries/fruit etc. Doing this makes the app icon seem less interesting and alluring, as well as the content inside. It’s buried quite deep in settings, so can be quite a hassle to change back and forth, which you might see as a good thing. If not, and it’s causing annoyance for viewing photos etc, you can add a home screen shortcut to toggle it. Your phone still functions in the same way if you NEED it, unlike screentime limits, but it’s just less appealing and enticing. Works really well for me.

[@joel-yd1rv]

started this just yesterday. seems promising

[@wegenerwegener]

Another good tip is adjusting the phone color settings to black and white.

[@EhrgeizTV]

Very useful tips. I'm going to use a few of these and see how it affects things.

[@ingentingbra]

Solid advice, thanks man!

[@heathercoran5932]

😆The thumbnail is priceless-excellent advice, as usual.

[@ChrisWillx]

I'm glad you like Heather. Channelling my inner flamboyance.

[@heathercoran5932]

@@ChrisWillx Its working. 😂👍

[@channyfer3558]

Excellent points.

[@sc0rn4all]

Great tips. Another one that reduces the appeal to use your phone is to always keep the screen in grayscale. Especially at night before sleep.

[@thobraa]

Thank you Chris! I will begin today, as in now. The first thing is putting the phone out of my reach, I'm letting it distracts me all day every day.

[@ChrisWillx]

Sick. Charging cable away from bed & desk is the first thing. Just don't allow your phone in your office & bedroom and you're halfway there 👊

[@thobraa]

@@ChrisWillx Thanks again man, it's eating away productivity. Me walking around with the phone is like Biden trying to climb the stairs to airforce one.

[@Christian.Charron]

Awesome. Thank you. Do you use teleprompter app while recording these videos, or do you just free flow and edit after?

[@cilantro4]

Yes. We need to clean up content in the upper floor before we sleep 💤 so that we don't download it in sleep. I quite liked the 🚿 or 🐕 walk or prayer🙌 any hands- free idea. 👍

[@betterleader]

Brilliant. Thank you 🙏🏻

[@JeffGarvin]

Genius tips, thank you. Now to summon the willpower.

[@misterdaz1018]

My phone left my bedside in June of 2018. My wife insisted on it after I fainted and cracked my head twice on the way to the kitchen floor, I was overworked and dehydrated but my wife seemed to think the phone had something to do with that episode. I went from using my phone in bed to reading before I sleep and so I am onto my sixth book just this year alone. I really enjoy reading before bed so I am making myself go to bed earlier to give me an hour or more winding down with a book. I have the night-mode set to come on at 21:45, if I happen to see the screen change colour I will finish what I am doing. Having learned this great advice I am going to move the timer to 21:15.

[@leah5094]

Another tip that helps me is to change your phones colour filter to greyscale!!

[@scottpearson9186]

Needed this today

[@annesofieweinreichsrensen6888]

Love this!!

[@Xam06]

Putting your phone into black and white mode is also a good one

[@marti4430]

I have a big feeling that you're an extremely educated and intelligent person

[@David-uf8ex]

Good advice lots of it is just habit breaking, after a year of lockdown I’m pretty sick of the phone and it’s a joy to turn it off 😎

[@ChrisWillx]

Bright line rules will help you David. Stick it out mate 👊

[@alexcampbell7847]

Great video!!

[@ozonius_6859]

these are perfect ideas im gonna start small, outside the bedroom has been a great game change, ive just laid in bed and chilled in the morning more, firstly my eyes used to become really strained and would have a blurry dry feel to them, as soon as i stopped that it was better, time to delay morning use and evening use

[@GuyTurgeman]

Thank you!

[@frog532]

Thank you so much this helped a lot

[@dawnross2514]

I need to implement this! Thank you 😊

[@ChrisWillx]

Yes Dawn 👊 Any ideas which you're going to follow?

[@dawnross2514]

@@ChrisWillx Given that my phone holding hand is starting to resemble a claw, most of them! I already leave my phone in the living room at night and I'm really strict with my phone in the car, but will look at all of the rest except the sabbath idea, during lockdown texting every day is how I stay in touch with family I can't see. I just wish I could delete youtube from my phone.

[@fuckyourgirlsarse]

Nice Chris! What webcam do you use out of interest?

[@4_am]

A another tip is buy a watch! Over the years ive given up my watch for my phone. oh whats the time, looks at phone, 10mins gone. Thanks for this! I truly think im addict with my phone use, i think i even jones when its not around me.

[@ChrisWillx]

Watch is a great shout. Charge it out of the room and you’ll improve a lot!

[@FjS-GLY]

Highly recommend Tip no. 1

[@shanegrogan8172]

Putting all my podcasts, audiobooks and music on an mp3 player worked best for me. It's so easy, and means you can enjoy them undistracted.

[@veronicavids]

Outstanding tips(:

[@francescospezzanoarchimove6226]

Thanks Chris it's a good habit really

[@efteestein]

I would add one very simple, free and powerful tip: turn your phone off between uses. I believe strongly that you can’t just stop a behaviour, you have to divert the energy for it into something else. This could be something like carrying a notebook or a camera or a book on you. You need something else that will occupy your monkey brain instead of a shiny phone at those moments when your mind starts getting uncomfortable and looking for an escape. Also, I fully support the message that tech is working overtime to keep you glued to your screen, but it can be a disempowering thing to hear, much like telling a smoker that tobacco is the most addictive substance in the world. Ultimately the phone has no power over you, other than that which you allow it to have. God bless you all ❤️

[@shrutinayak3942]

The first I do everyday and I am loving it. I give my phone to my mom and sleep and the sleep I get is amazing and I wake up more fresh and happy . Also ur away from the harmful radiation of the phone which is not healthy and can ruin ur sleep 😇😇💖💖

[@Sahl-Dohr]

Thank you! 🙏

[@Mark_N]

Thanks, very usefull!

[@peripheralparadox4218]

Less phone use means less Chris Williamson views. That’s authenticity right there.

[@craigfrober316]

16. Throw your phone at the wall, enraged at having wasted another day scrolling.

[@jnnx]

That sounds like wasted energy.

[@BhavSharma]

These are great Chris 👌 Makes me realise just how much I use my phone ... like right now 🤦‍♀️ 😂

[@ChrisWillx]

Thank you Bhav 👊

[@gorlitsky]

Superb video

[@Helsbelsw]

Thank you 😊

[@user-zs6su4nr1u]

OMG that was so helpful

[@overcomingwithin]

Some of the things I do is: - installed a modified KZbin so I can remove yt shorts (you need a jailbreak tho) - deleted TikTok all together. Don’t miss it - I won’t check my phone in the morning either. It’s been shown your brain will crave the level of dopamine that you gave it in the morning so you’ll be checking throughout the day. - I still have instagram, but I need it as a social media marketer, same as fb. I just try not to open it. - KZbin is still a problem but I will try to search specifically what I’m looking for

[@philbarrett3739]

I watch KZbin 5+hrs a day, even more following all this lockdown rubbish. It's an addiction. I gave my phone to my wife after 10am a while ago but somehow ended up worse than ever. Great vid 👌

[@Pezerinno]

Pfft 5 hours are rookie numbers

[@ShadowZx22]

​Random but i once hit 16 hs in one day​@@Pezerinno

[@MichaelCHO-tl6di]

great tips and I totally agree with your point about these companies conditioning us... - sent from smartphone

[@callumglendinning1999]

No.1 is massive, managed to slash my daily time from ~8 hours to sub 3. I feel less pressured to check it in the morning, and find it much easier to get on with my day.

[@ChrisWillx]

Mega. One change with such huge downstream payoff

[@callumglendinning1999]

@@ChrisWillx Definitely mate! Picked it up from one of your life hack podcasts. Thanks for all the work you do, your podcast has really improved my quality of life over the past few months. As a current Newcastle student it's really encouraging to see all you're achieving.

[@Pezerinno]

My issue is work emails first thing - what if one is urgent?

[@activatekruger446]

That awkward moment when you’re viewing this on your phone...

[@ChrisWillx]

You have permission to not feel guilty if it's ever this channel 🤗

[@randomlymeander2467]

putting screentime widget is definitely what im going to do now

[@licksnkicks1166]

I started being super physical active. No phone! I started roller skating, joined a cycling club and hike. I also workout everyday.

[@RhapsodyDesigns]

These are great, but in my case, turning on notifications helped me because I checked OBSESSIVELY to see if someone messaged me, and it was terrible. Now I am not constantly checking. I only check when I know I have a message. For most people though, I think no notifications is better.

[@Lakoda26]

When you talk to a person IRL never have your phone on or in hand. This can mean, saying "please wait a second" then wrapping up and giving your attention 100% to a real f***ing person. It was almost as impactful for me as the first rule, when it came to improving my life.

[@ChrisWillx]

There's a study about how having a phone on a table changes the dynamic of an interaction. Crazy.

[@lovespring59]

Me too!

[@AngryPanda.]

"Number 2, have a phone free morning" Theres me just roled out of bed watching this first thing in the morning 🤐🤣

[@ajs41]

Don't want to sound pompous, but I've never owned a smartphone. I use a laptop for everything. I would encourage everyone else to do the same thing. A laptop is obviously more portable than a desktop computer, but it's more difficult to use as you're walking around, (although it is possible, as I know from experience).

[@ChrisWillx]

That's a dream for productivity. How about Uber/Google Maps/Mobile Banking/Contactless Payments etc?

[@MsLearner2009]

Have an accountable partner to help motivate one another

[@Garytheblastoise]

Really good video

[@Pezerinno]

Unrelated but I like the new outro music 👌

[@psi.anaclarafalcao]

great video

[@brickbuccaneer1559]

Thanks dude I haven't been sleeping much and I always am munching on food while watching KZbin, it makes me overweight and it's a bad habit

[@simob7862]

I put my phone, iPad and earbuds in the office the alarm in the morning means I have to get up and go turn it off. I deleted all social media. And pesky apps I removed all notifications except for email and texts. I have a iMac and I can use apps here if I need to. I have a journal I write notes in and one for work. I have a massive big black poster on wall I stick post it notes on with tasks when done remove them I put a reward amount according to how much it bugs me. It has a time factor if I do in 1 day max if I don’t do after 2 days it’s low reward. End of week I add up and convert to something like a new vinyl record or lunch and motorcycle ride

[@householdone7559]

I have a standard old phone. I use it to make phonecalls. Fits in my pocket Bounces Battery still lasts about 3 days and it's 10 years old. If i forget it at home... meh.. my life is not over. I still look up.... I do something that is a forgotten art.... conversation. Crazy eh?

[@jnnx]

Your phone is a EMF device. Probably not a good idea to keep it in your pocket.

[@householdone7559]

@@jnnx I only put it there when i go out to places. I barely remember it when i go out. Besides, no phone is good in your pocket.. and now with 5G foisted onto people and the mm wavelength radiation... that should produce interesting results in the long run.

[@HansyPants184]

It's such an insidious thing. I used to think I never had time to do anything I enjoyed until I turned on the screen time widget. Honestly I feel so much more bagged at the end of the day if I spent 3 hours swiping up than if I spend that time on literally anything else.

[@redpilltiger5871]

#16 buy an alarm clock. #17 music also on a separate device like an ipod or older phone?

[@ChrisWillx]

Sunrise alarm clock is one of my Top 5 Life Hacks. Mega purchase. Music could be through laptop & AirPods? But with Siri & Headphones, music & podcasts shouldn't cause much screentime on your main device I don't think.

[@troy3456789]

Sam Harris would approve and agree 100% on everything you have said here, especially on how tech company AI are all competing for your attention.

[@ChrisWillx]

I bet Sam doesn’t have a screentime problem!

[@bw1llis]

Regularly and randomly scramble the icons on your Home Screen. It will make it feel less like your own phone, and also disrupt the automatic pathways you’ve developed into apps, where you don’t realise you’re doing it. This will give your brain chance to take a minute to say ‘what am I actually looking for? Do I need this right now?’, so your use is more intentional.

[@dansmith2143]

Could also try getting an old phone to use instead, then you don't even have the option to use any social media on the go, but can still make calls and texts if you really need to

[@ChrisWillx]

If an old phone had Uber/Google Maps/Online Banking etc that would be sweet

[@cbsteffen]

Addictions are like germs. They don’t hide forever, but some take longer to discover and/or control with time! Nowadays, mobile devices are so addicting that they distract many people from talent!