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I want to help you reclaim your attention span. You will not change until that is done. For that reason, I’ve kept this short. If you find yourself struggling to delete your apps because “It’s how I keep in contact with my friends!”, then this is for you.
Time limits via parental settings don’t work. If you’ve tried that way, then you know this already.
All mainstream social media platforms are typically just a website, and their apps are just minimal web browsers that provide you with a nice interface. For this reason, you can log into your favorite social media via a web browser (Firefox, Chrome, Safari) on computer or even your phone. Using them this way is much shittier, and while you still get a few dopamine hits here and there, you will often find yourself frustrated enough that you would rather do something else. No matter what you do, do NOT re-download the apps.
I do this on my laptop and phone so that I can respond to DMs and then move on with my day, because scrolling is frustratingly poor through web browsers.
The next progressive step you should take is to download browser extensions to remove the temptation of doom-scrolling altogether. I am using Brave, a Chromium-based browser, and thus will be listing Chrome extensions. Most browsers have similar extensions that you can use.
Need an alarm? Buy a cheap digital one at your local thrift store, ebay, or hell even Amazon if you really want to. Charge your phone in the bathroom, kitchen, living room, anywhere but your bedroom. Do not let your phone be the last thing you see before you go to bed, or the first thing you see when you wake up.
This is an addiction. If you are reading this, you know you have a problem. Don’t let it back into your life. All it takes is once, and you won’t be ready to try and stop again for months or longer. You have to stick to it if you want to be free.