3 Simple Things You Can Do to Curb Your Phone Addiction Right Now

For when you notice your phone is using you.

3 Simple Things You Can Do to Curb Your Phone Addiction Right Now

A lot of us are addicted to our phones. If you’ve started to see why this might not be the best thing ever, and want to ween yourself off of that tantalizingly non-nourishing blue glow, you’re in good company. This is something I’ve been thinking about, and experimenting with, for a few years now. Following are three things you knock out in about 15 minutes, that will benefit you for weeks.

Before I get into those, I want to be clear: I’m talking about the colloquial, not clinical, usage of the term “addiction.” In this post, I’m not staking my flag in the hill that “phone addiction” is (or isn’t) real.

What I’m talking about here, as addiction, is the compulsive use of our phones. That we’re spending more time poking around our phones than we want to, picking them up and checking the screen before we realize we’re doing it, and that our phones aren’t adding quality to our lives, and might be distracting us from the things we’d actually care about enjoying.

I’m talking about how we’re already dating our phones, and how little red numbers are trying to rule our lives.

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Better Humaning

Falling Off the Daily Meditation Path

(and how to get back on)

Falling Off the Daily Meditation Path

I haven’t meditated in over a week.

I’ve become increasingly aware of this every day that passes. It’s become so big in my day, that, right now, Not Meditating feels like all I’ve accomplished.

And yet, here I am writing this instead of doing the damn thing. What is wrong with me?

I know that I’ll appreciate my time sitting — both while it’s happening (even if I know it’ll be more fitful than usual) and after. It’ll give my day more focus, give me a breath between the world and my reactions to it, and I’ll feel happier, healthier, calmer, and whole-er.

The benefits of meditating, when I haven’t been, are always more obvious to me in the negative: the list of things I’ve been doing, thinking, eating, etc. that were not mindful, but were instead short-sighted comforts that led to longer-term pains. The things I wouldn’t be doing if I had been meditating.

And my recent memory is full of such things. My body and mind are weighed down with their aftermath.

Yet here I am, still Not Meditating. 

I know that all that’s standing between me getting back on that path or me continuing to flounder is a few minutes on the cushion. I’ve known that every day.

And yet I didn’t. I still haven’t.

So what’s getting in my way? If you’ve ever experienced this — or currently are — what’s getting in our way?

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The Road Away From Email

A long and winding path with a pot of gold at the end. If I can get there.

The Road Away From Email

I wish I never had to read another email.

This is something I’ve said thousands of times, aloud and in my head (mostly in my head). I’ve said it in anger after opening another death threat. I’ve said it in frustration when an email sent me down a rabbit hole that took me away from a project I had planned for the day. It’s been an underlying sentiment for years, but it wasn’t until recently that it turned into a concrete plan:

I am going to stop reading emails.

But how?

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Building a Daily Meditation Habit

Maintaining a Daily Meditation Habit

What it's going to take for me to stick with 100 days of mindfulness

Maintaining a Daily Meditation Habit

I’m on day 9 of 100 in my quest to making meditation an integral part of my daily routine. At just shy of 10%, I have already learned a lot that will inform the next 90. I’m going to walk through what I’m planning to draw upon, from most concrete to most abstract.

1. Tools matter.


There’s this famous Audre Lorde quote that gets tossed around a lot in the social justice activism spaces I occupy: “For the masterā€™s tools will never dismantle the masterā€™s house.”

Folks generally take it to mean that you can’t undo a harmful system using components that support that harmful system, or by working within that system.

There are lots and lots of debates about that quote, and you can read them (or we could get into them another time), but for now it’s the second part of the quote that I am appealing to (the part that is often omitted): “They may allow us to temporarily beat him at his own game, but they will never enable us to bring about genuine change.”

It’s this idea, that the master’s tools may temporarily allow us to be him at his own game, that I’ve found to be particularly salient this past week. Indeed, I’ve managed to turn just about every thing in my life that led me to mindlessness into a tool to help me practice mindfulness.

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Protecting Good Habits

ā€œYour beliefs become your thoughts, Your thoughts become your words, Your words become your actions, Your actions become your habits, Your habits become your values, Your values become your destiny.ā€ - Mahatma Gandhi

Protecting Good Habits

We’ve heard it a million times: “old habits die hard.” But that’s not true. Truly, “bad habits die hard.” I can attest to this, using this Thought/Day project as an example.

Up until last week, I was 81 for 81 days in a row of writing and publishing a thought each day. There were a few that were nail biters, but 81 happened. In a row. And it became a good habit. I was writing every day, thinking about things a bit more critically than before, and having to do the magic that is taking a critical think and turning it into an intelligible thing. Like anything else, practice makes perfect.

Then I missed a day. I was on the road in Seattle and busy (away from my computer) from 6am ’til 4am the next day. By the time I got to the internet, I figured there was no point in rushing to throw something up, as I would be home later that day and might as well take my time to get the post up. I wrote a couple thoughts on the plane with that in mind. When I got home, I fell asleep almost immediately and didn’t wake up until the next day. Two days missed. Eff. MyĀ habit was shredded. The next couple days, I woke up knowing that I needed to post those previous thoughts as well as write a new one, but I was so slammed catching up with other things and trying to stave off Teen Flu that Thought/Day got backburnered, then forgotten. By Saturday, I was back on a plane again, and Thought/Day didn’t even cross my mind.Ā What happened to me?!Ā 

That’s the thing about good habits. If you’re not vigilant — if you don’t protect them — they’ll get gobbled up by bad habits right quick.

Bad habits like mindlessly surfing Netflix instead of doing something with intention, checking Facebook twelve times before reading one of the thousands of emails I need to read, etcetera. Your bad habits might be like mine, but they might not be. You know what they are, though. They’re the things you do when you truly want to be doing something else. They’re the short-term impulses you relent to at the expense of your long-term needs and wants. The things that enable you to fail comfortably at whatever you set out to accomplish.

“Ooo, I’m really attracted to that person. I should say hi.” *Opens Pinterest on phone and scrolls for 15 minutes until person leaves* “Dang. Guess I missed them. Next time.”

Good habits are the things that enable you do do what you actually want. They’re the long-term investments in your wellness, happiness, and warm fuzziness. Good habits are obvious to stop, but less obvious to adopt. Good habits lead us to say things like “IĀ know I shouldĀ do _____…” and bad habits allow us to continue “…but right now I’mĀ _____.” Good habits don’t often have immediate, visceral gratification; it’s usually delayed, at least a few minutes, but the reward is far greater. Good habits are eating pears from the tree you planted in your back yard last season; bad habits are chopping the tree down for firewood because you feel like walking very far.

If you’re struggling with adopting and protecting some good habits in your life, here are some of the things I keep in my mind that help me. While maintaining good habits isn’t the same as quitting bad habits, and each could justify its own separate thought, I’m going to group them together here for now.

  • Give it a couple weeks. If you’re trying to add something to your life (or take something away), give it at least 15 days before you decide if it’s something you want or not. You’ve probably heard the “research” that it takes [blank] days to form a habit. While I’m skeptical on that “research” I am confident that the longer you do something, the more you’ll be prepared to assess if it’s contributing positively to your life.
  • Add habits one by one. The tough part of New Year’s resolutionsĀ is so many people try to completely reinvent their life all at once. “I’m going to eat better and exercise more and stop dogfighting and start taking painting classes.” Easy there, Tiger. It’s easier to manage one life change at a time, and you’ll likely be far more successful. Start with one. Nail it. Then adopt another. (Might I suggest the “stop dogfighting”?)
  • Create a system of accountability. If you can do this publicly, even better. Tell a friend, tell all your friends on Facebook, and give progress reports. It doesn’t have to be public, it just has to be something that works for you. This Thought/Day habit is a testament to the effectiveness of this step, because when I stopped publishing thoughts last week one of my friends texted me asking me if I was alive.
  • Establish a clear vision. What is the purpose of this habit in your life? Why are you doing it? You don’t need to have a “goal” (e.g., “lose 15 pounds by August”), but you need to know why you’re doing it. If you’re doing it solely because you “should” — because there is some ambiguously persuasive figure pointing a finger at you — it’s not going to work. This Why is your sword you will use to protect your new Good Habit against every nefarious, gobble-hungry Bad Habit that will spring up along the way. If you don’t want your Good Habit gobbled, you better have a sharp sward, and one that fits inĀ yourĀ hands.

If you have any other tips, I’d love to hear them. This is a forever-struggle for me, so I’m always open to insight.


Now, I have some retcon-ingĀ to do with this project for last week. Oddly, I wrote most of the thoughts that are missing, I just didn’t find the time to publish them here because Netflix.