Chapter 1: The Struggle with Phone Obsession

In a shocking revelation, I found that my daily screen time exceeded ten hours. Late nights spent binge-watching YouTube and mindlessly scrolling through Instagram left me feeling disoriented as I lost track of time. When I finally caught a glimpse of myself in the bathroom mirror, I felt like I had been living in isolation for decades, wondering where the night had gone. My obsession with my phone was taking a toll on my life, becoming a go-to source of entertainment during moments of boredom or aimlessness, ultimately preventing me from engaging in activities that truly mattered.

Chapter 2: The Allure of Digital Distractions

There were days when I would forget to eat, completely captivated by videos that held no genuine interest for me. Phones offer endless entertainment with minimal effort, causing self-care to be sidelined. It felt like my phone was driving my life, wandering aimlessly on a path that led nowhere. With March approaching, I resolved to break free from this cycle of phone dependency.

A year prior, I received a copy of 'Atomic Habits' by James Clear. Unbeknownst to me, this book would significantly influence my life. Initially, I tried to implement some strategies, but without full commitment, my screen time crept back to its previous levels.

Chapter 3: A New Commitment to Change

Recently, I picked up the book again as March approached, and it reignited my determination for genuine change. This time, I’m fully committed to following four simple principles from 'Atomic Habits' to effectively combat my phone addiction and excessive recreational screen time.

The term "recreational screen use" refers to my engagement with social media, YouTube, and non-essential texting. Non-essential texts are those that don’t require immediate responses, while urgent matters can be addressed through a phone call.

Section 3.1: The Four Principles for Change

We all possess untapped potential that shouldn't be wasted on activities that yield no benefit. I plan to apply these four principles throughout March, hoping they will inspire long-term change.

1. Make it Invisible

   I’ll disable all notifications on my phone, except for calls. This will minimize distractions and allow me to reclaim control over my time.

2. Make it Unattractive

   I will set a monster image as my lock screen. This humorous but effective reminder will serve as a prompt to reflect on how detrimental excessive phone usage is. Additionally, I’ll print and display a passage that urges me to consider how much time I waste when glued to my phone.

3. Make it Difficult

   I’ll impose a rule that restricts non-essential phone use until after 9 PM, unless I’ve completed my daily tasks. Furthermore, I’ll stop using my phone after 10 PM for non-essential purposes. To reinforce this, I plan to keep my phone on a shelf away from my bed at night.

4. Make it Unsatisfying

   If I do use my phone for non-essential reasons before 9 PM or after 10 PM, I’ll have to face a consequence.