5 Things That Made Me Stop Checking My Phone

Reducing Phone Use

The presenter says that using a phone less is easier when you remove everyday reasons to pick it up, rather than relying on willpower. Five alternatives can help:

• Use a separate alarm clock. Turning off a phone alarm can lead straight to notifications or scrolling. A regular alarm clock lets you wake up without reaching for your phone; a sunrise-style model is optional.
• Wear a watch. Check the time at a glance instead of repeatedly opening your phone.
• Use a dedicated timer. Set a separate timer for a short task or a focused work session of 30 minutes or an hour. Put your phone aside and concentrate on one task until the timer rings. Seeing the timer can also make work sessions feel more deliberate.
• Find books you genuinely enjoy. Reading can be a satisfying alternative to scrolling. The presenter suggests that people who dislike reading may not have found the right books yet, and mentions a service called “NAI” in the subtitles that recommends books based on answers to a few questions.
• Try a musical instrument. Playing music offers an active alternative to consuming content. Learning an instrument can exercise memory, coordination, and concentration while helping you build a skill to enjoy over time.

Presenter and Sources

• Presenter: True Improvement channel; the presenter’s name is not given.
• Source mentioned: “NAI,” as transcribed in the subtitles; the name or spelling may be unclear.
• No outside experts are named.