No more smartphone?
Tiny changes to de-digitise my life
Hello, I’m Molly, a full time creator based in the Scottish Highlands. Subscribers can enjoy weekly posts around the themes of slow living, thriving in a creative career, books & nature. Members get access to ALL my content, including video tea times, slow letters and seasonal book reviews.
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It’s been over 2 and a half years since I left social media.
As expected, removing these apps from my phone meant my screentime dropped significantly and I felt far better for it.
What I didn’t expect was that my phone continues to be attached to my person. Its never far from reach and I find myself unlocking it numerous times a day, sometimes without even really knowing why.
I want to see my phone for what it is. A tool with specific purposes, not a comfort blanket or source of mindless distractions. After all, you won’t see me lugging my hoover around with me everywhere I go. A smartphone should be no different.
I’m not quite at the point of trading in for an old-school flip phone (trust me - I’ve thought about it), but it was time to do some investigating to see why this piece of kit still has such a hold over me.
I quickly realised there were two main triggers that had me reaching for my phone - habit or tiredness.
This new-found knowledge meant I was able to put some steps in place to start shifting my mindset and I’ve been amazed at the difference they have already made.
So, I thought I’d share them with you today….
Give my phone a permanent home
Rather than carrying my phone around with me, it now has an allocated spot in my home. This is where it returns when I am no longer using it. Crucially, this is out of sight so I avoid any visual triggers and unnecessary unlocking.
Ask questions
Rather than picking up my phone as a default, such as to Google a question or make a quick note, I ask myself whether it is completely necessary right now. And most of the time, its not. Another question is whether there is an alternative solution, which brings me to my next step.
Use physical tools
I’ve gotten back into the habit of taking my pocket notebook and a pencil everywhere, to capture any thoughts that I want to come back to later. I’m also considering getting a digital clock for the bedroom, so I no longer need to have my phone near me overnight. Essentially, I’m trying to make my phone less useful and, therefore, less desirable.
Consume media differently
One of my main phone habits was to watch YouTube with my lunch, even if I wasn’t that interested in the content. It just served a way of filling the silence.
However, I realised that I’d much prefer to set aside dedicated time to consume media that really inspires me, such as films or videos/blogs from favourite creators, so I could fully appreciate it and not have to stop to do the dishes!
I now use my lunch as a time to chat with my partner, listen to favourite soft jazz/classical playlists or just sit in silence.
Make non-phone activities easier
A couple of weeks ago, I reorganised my art supplies so that they now have a dedicated space in my home that is easily accessible.
This instantly made these hobbies more attractive and I’ve found that I’m doing something creative most days, whether that be a collage, sketch or using my colouring book, which feels like a far more enriching way to spend my downtime.
Normalise rest
As I’m an early riser, I’ve found that I often have an energy dip sometime between 3-5PM. Previously, this would be a time where I’d either reach for my phone or try and push through to get more work done.
Now, this has been reallocated as my ‘quiet time’, where I usually retreat to bed. Sometimes, I’ll watch something on my laptop (media that I’ve intentionally chosen) but often I’ll simply lie and daydream. I’m not someone that can nap, but even a 10-minute lie down can make me feel refreshed.
Rest is so important and not something we prioritise enough.
I find it incredible how quickly new habits can feel normal and how tiny changes really can transform our lives. It may seem daunting to start with, but nothing is ever as hard as we tend to imagine it to be. At least that’s my experience!
I’m excited to see where my journey of de-digiting my life takes me next!
Until next week,
Molly xx
More from my slow life…
Habits from my ‘low-screen’ life
I’d highly recommend trying a yoga nidra (guided deep rest) for your 3pm rest time - it’s truly been a game changer for me!
My phone is permanently on 'silent'. This was a routine established many years ago as I work in a Library. However, I find I enjoy not being disturbed by pings and rings in general. The only downsides that I have found, are that i either miss an urgent message or call or I keep checking my phone to see if someone has messaged or rung 🤔 I am thinking I should put my phone away for periods of time to break the habit.
It is interesting how many of us are wishing we weren't addicted to our phones !
Good luck Molly x