The issue today is that, with the constant stream of distractions, it has become increasingly challenging to maintain focus on activities that don't involve our phones.
Whether it's mindlessly browsing YouTube, endlessly scrolling through social media, or indulging in binge-watching the latest series, screen time can consume valuable hours that could be dedicated to more productive pursuits like reading, crafting, or engaging in physical activities. How can we bring about this change without any hassle?
Changing Your Habits
Before we explore the practical steps, let's take a closer look at the science behind habit formation. Understanding the psychology of habits is essential to effectively use this knowledge to your advantage. It’s important to know, that it takes approximately 21 days to form a new habit.
🔄 Habit Loop
Habit formation typically follows a three-step process known as the "habit loop." This loop consists of the cue, routine, and reward.
Imagine, your goal is to read as much as you watch videos on YouTube, and to repeat this habit every day:
Cue: This is the trigger that initiates the habit. In our context, the cue could be the impulse to reach for your phone and open YouTube.
Routine: This is the actual habit or behavior that follows the cue. Here, it might involve reading a few pages of a book or a blog article.
Reward: This is the positive outcome or feeling that follows the routine. In our case, the reward could be the satisfaction of gaining knowledge, learn vocabulary or just distract yourself without watching videos.
🧩 Habit Stacking's Role
Habit stacking cleverly uses this habit loop to your advantage. By connecting your new habit (reading) to a well-established routine (watching YouTube), you're not only making the new habit easier to adopt but also leveraging the built-in reward system of the established one. Tl;dr: you're hijacking your brain's natural tendency to seek rewards and using it to cultivate more productive behaviors.
Practical Steps to Implement Habit Stacking with Jomo
Now that we've laid the foundation, let's get practical. Here are the steps to implement this process using the Jomo app. Here's what we're going to do. We'll ask Jomo to block YouTube until we've read, let’s say, 1 article or 5 pages of a book. YouTube will no longer be the main action, but the reward for an action.
1️⃣ Step 1: Setting Up "New Habit"
Once you've installed the Jomo app, let’s add a new app condition, by pressing “Plus” and “New habit”. Scroll until you find “Read”.
2️⃣ Step 2: Define Your Reading Goals
We advise you to be as specific as possible. A condition that is too general is not engaging, and is more likely to be ignored. Tap on the title “Read” and add your personal objective, for example: “Read 1 Medium Article”, “Read 10 Pages”, “Read a chapter of [Book Name]”.
3️⃣ Step 3: Choose the Blocked and Reward App
Now, it’s time to select the app you want to block. For this, tap on “Apps” and select your app(s). Then choose when you want this to take effect (every day, only at weekends, etc.). The choice is yours!
4️⃣ Step 4: Add Your New Habit
Simply press the “Add” button. You can add a condition for each of the activities you want to do but can't find the motivation to do, and associate a different app with each one.
The Transformation: From Browsing to Reading
By playing the game and sticking to your routine, you'll see significant and rapid changes. Here are just a few examples of the benefits our users have experienced:
📙 Increased Reading Habit
The most obvious change will be the development of a consistent reading habit. By linking it to an existing routine, you'll find it easier to sit down with a book or article each day. Over time, you'll be able to read more and more, and you'll quickly get the hang of it. Eventually, you won't even need Jomo!
📉 Reduced Screen Time
As you complete your reading habit before accessing YouTube or other time-consuming apps, you'll naturally spend less time on these platforms. This reduction in screen time frees up more of your day, allowing you to redirect your time and energy toward more productive things.
🧠 Enhanced Productivity
You'll find that you have more time and mental clarity to tackle important tasks. Whether it's work-related projects, personal goals, or creative things, your increased productivity will open doors to new opportunities and achievements.
It's time to make your screen time work for you, not against you. Say goodbye to mindless scrolling, and hello to a better focus, and more intentional use of your screen time.
🔗 How Long Does it Actually Take to Form a New Habit? (Backed by Science)
✋ Illustrations by Jomo ; Photography Unsplash
Made with love in Brittany