📗 Understand
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Apr 2, 2024
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6 min read
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How to Regulate Digital Usage?
Yes, a detox is straightforward to implement: just cut off everything for a determined period, hoping it fixes all your problems. Regulating takes more time and effort, but the results will be much more positive and long-lasting.
😵💫 Get Rid of FOMO
One significant issue with phones today is FOMO (Fear of Missing Out). A recent study shows that the number one reason for a problematic relationship with the internet at large is FOMO. But how do you know if you're affected? FOMO is complex, but to keep it concrete, here are the three key points to watch for:
You compulsively check your social media, just in case you missed a message or need to view others' stories to know what they're doing in real-time. In short, you fear missing out on information that could distance you from a trend.
You envy or harbor negative feelings toward others on social media. Their happiness almost makes you sick. Why does it happen to them and not to you? You're obsessed with these differences and constantly compare yourself.
You feel mentally drained by social media. Initially, you think it's beneficial and entertaining, but after 10 minutes, it starts bringing out your worst demons: stress, nervousness, anxiety, or even anger.
To get rid of FOMO, you can directly remove the most addictive apps:
🗑️ First step: Remove them from the home screen.
🔎 Second step: Remove them from suggestions and search. Go to Settings > Instagram (for example(for example) > Siri & Search, and uncheck all options. Now, you'll have to go the extra mile to find Instagram!
🔕 Third step: Turn off "non-essential" notifications (e.g., social media).
🔒 Fourth step: Insert pause and intentionality before you can use a distracting app. For this, you can use the Jomo app, available for free on iPhone, iPad and Mac. Add a "Conscious Use" session in the Rules > Sessions section, enable the "Breaks" option, and you're all set! (Bonus: it also blocks app notifications).
⏳ Block or Force Intentionality After a Set Amount of Daily Screen Time
Defining an "ideal" daily screen time limit is challenging. What matters is not so much the time but the activities we engage in. Start by not exceeding your national average screen time. In France, for example, it's approximately 3 hours and 30 minutes. If you struggle, gradually block certain services on your phone:
1️⃣ Method 1: Set a Limit with Screen Time. Go to Settings > Screen Time > App Limits. Select all, then set a maximum duration. If you reach this budget, your apps will be blocked.
2️⃣ Method 2: Set a "Screen Time Limit" condition on Jomo. Go to Jomo > Rules > Conditions > + > Screen Time Limit. If your daily screen time goal is 3 hours, you can set up your limit to block your most distracting apps once you've already spent 2 hours on your phone. You can enable the "Breaks" option on your limit if you want extra unlocks (e.g., 2 in case of emergencies).
🥱 Make Your Phone Uninteresting
One reason for our phone overuse is its attractiveness: so many possibilities. How to resist? Make it boring.
🤩 Make your environment exciting: To compete with your phone, your environment must be stimulating. Highlight supports for activities you enjoy (e.g., for drawing, keep your sketchbook and pencils on your coffee table), place activities in key locations (e.g., magazines in the bathroom to avoid grabbing your phone). If you're lacking inspiration, we have some ideas for you!
😒 Make your phone boring: To make it less appealing, switch it to "Dumb Phone" mode. We explain everything in this article.
This article was admittedly a bit long (feel free to bookmark it to revisit later). But if you take away one thing, it should be this: don't be too hard on yourself, and remain skeptical of anyone on social media claiming to have successfully detoxed. If they're there to tell you about it, they haven't truly detoxed (why would they if it's their livelihood?). Science is clear: regulation is one of the best remedies against excessive screen time. The key is patience and motivation.