In my first monthly review, I shared how November will be a massive month and my goal for it is to reduce my screen time.
I’m embarrassed to say that I currently spend an average 3hrs 6 mins a day on my phone, and I hope sharing my goal and my process for achieving it will, keep me accountable and increase the chances I’ll do well.
GOAL: Reduce average screen time to 2hrs by the end of Nov.
I wasn’t sure how to start, so I decided to do some research and stumbled across an interview with one my favourite authors Cal Newport, who suggests people who want to reduce their screen time do a quick review of “why they use social media”.
Going cold turkey by deleting all your accounts does work for some people, but I don’t want to quit using these platforms forever. I just want to use them less and in a better way so I have more time and energy for other stuff.
My social media review
Why do I use Twitter?
To share my thoughts and post about Alfred, R4R and Rugby. Sometimes I mindlessly scroll thru my feed looking for life’s answers, which I want to cut out as I think mindless scrolling is a sign I’m addicted to the dopamine it gives.
But despite that and the fact there’s a ton crap on there, there is some great stuff on Twitter and I think it will only get better now Elon’s running it. But I gotta filter out the crap and use it mindfully.
Plan: Go thru the list of people I follow and unfollow anyone that I don’t know personally or isn’t super interesting. Then delete Twitter from my phone and only check it once per day when I’m at my home computer.
Why do I use Instagram?
To post about The Dock, R4R or Alfred. But sometimes I mindlessly tap thru people’s stories which is not a great use of my time and a sign I’m addicted and probably procrastinating. I will not miss out on anything important in life if I don’t check Instagram everyday.
Plan: Delete from phone and only install to upload posts. Delete immediately after.
Why do I use Facebook?
Facebook and Instagram are the same really and I’ve hardly been on it of late. Sometime I check Messenger, but they’ve put a Facebook notifications tab at the top of Messenger trying to lure me to log into the site. And when I have, 99% of the notifications aren’t relevant to me, and recently I’ve been getting email notifications from them try to get me to log back on. I see both as a sign Facebook is struggling to keep people engaged.
Plan: Delete from phone, unsubscribe from email notifications, and only check it from my computer once per week. If something needs to be posted, do it from Instagram and have it automatically sent across.
Why do I use Linkedin?
To post about Alfred and R4R. Sometimes scroll to see how other people’s work is going. Probably should just focus on my own.
Plan: Delete from phone, unsubscribe from email notifications, check once a week from my home computer.
Why do I use Strava?
Strava describes themselves as a “Social network connecting the world athletes” but it’s really just an exercise tracker, and I use it to track how much exercise I’m doing so I don’t over do it and get injured. Plus I love seeing what exercise everyone is doing and to dish out some kudos. A good dopamine hit that comes from the result of someone getting out and exercising. Win-win.
Plan: Leave on phone. No changes needed.
Why do I use Substack?
To read and learn. Plus the new chat feature is great, but all the notifications has been a bit much.
Plan: Leave on phone and disable chat notifications.
Got any tips for reducing screen time?
Hey Ben,
I struggle with the same. A few months back I read 'Stolen Focus' by Johan Hari...its a very thought provoking read on whats controlling our use of screen time. I think i need to read it annually!
Having notifications turned of is the best. Ive had them turned off well before it became a thing because I foun it to overwhelming to see them when I finished up a stint of 3 to 4 sometimes 5 hours massaging.
On anothe note a friend share this course with me that might interest you. Research and learning at the same time. https://www.ecentreclinic.org/things-you-do-course