Skip to main content

How I Finally Broke Free from Phone Addiction

Originally written by Sishu on November 22, 2021

The Psychology of Change​

I'm proud to share that after thoughtful consideration and deliberate action, I've successfully overcome my phone addiction. For two days now, I've been completely free from mindless scrolling, with zero urge to return to old habits.

The Core Principle​

From a psychological perspective, real change comes from creating and reinforcing new experiences to replace old ones. Simply telling yourself "I must stop using my phone" rarely works because:

  1. It relies on anticipated benefits rather than experienced ones
  2. Our emotional self isn't easily constrained by rational thinking
  3. The brain needs tangible experiences to form new habits
Key Insight

Change isn't about suppression—it's about substitution. Replace old habits with new, more fulfilling experiences.

My Strategy for Success​

1. Experience Substitution​

  • Replaced phone scrolling with reading
  • Used newsletters and books as alternative information sources
  • Built upon an existing love for reading
  • Created a new source of pleasure that smartphone usage couldn't match

2. Platform Migration​

  • Switched to web-based versions of platforms
  • Used desktop interface's formality to create psychological distance
  • Made information consumption more intentional
  • Reduced the "smooth scrolling" effect that makes mobile apps addictive

3. Information Quality Control​

  • Set high standards for information intake
  • Limited content consumption to specific, chosen sources
  • Actively searched for information instead of passive consumption
  • Stopped following all official accounts to avoid algorithmic feeds

Breaking Free from Phone Addiction

The Results​

Current Practices​

  • Only use web version of platforms when necessary
  • Maintain clear purposes for platform usage
  • Focus on core functionalities of apps
  • Eliminate information feeds and notifications

Platform Usage​

  • Limited Douban to web version for specific sharing
  • Unsubscribed from all official accounts
  • Simplified app functions to core features
  • Removed all non-essential information streams
Personal Reflection

Your attention is your life. Don't let platforms and businesses harvest it—invest it in what truly matters to you.

Key Takeaways​

  1. Change requires active replacement, not just restriction
  2. Quality of information intake matters more than quantity
  3. Web versions create helpful barriers to mindless consumption
  4. Clear intention should drive platform usage
  5. Core app functions should be prioritized over additional features
Remember

The goal isn't to completely avoid technology, but to reclaim control over your attention and use it for what truly enriches your life.