I thought, given my heavy criticism of the potential perspective that we should all join the Luddite club, it might be useful to discuss my own smartphone use and the steps I take to moderate it.
Let me start by saying that I know in the case of addictive behavior, moderation is sometimes not an option. I have no objection to people recognizing that they are in this situation and opting out of smartphone use, or potentially any Internet use at all. Youāve got to do whatās right for you.
My objection is to people who might suggest that whatās right for the Luddite club is right for everyone with a smartphone.
Donāt want a smartphone? Cool! Get rid of yours if you have one! Never get one if you donāt!
I myself vacillate wildly between intense use to the point of it disturbing my sleep (not good, obvs) and more instrumental use that is less disruptive to the rest of my life.
When I start to notice intense use - or when something like the Luddite club article prompts me to consider my own use - there are a few techniques I rely on to curb my use and help me moderate.
For a long time, my default was to work my way through this Better Humans article, Configure Your iPhone to Work for You, Not Against You. It links an Android version at the end, but the principles work for any smartphone, regardless of OS. This is a time consuming process and actually in the name of habit change and productivity involves adding apps I almost never use, so I have stopped going through the full process. Iāll sometimes Google around for other ideas about turning smartphones into tools (as opposed to toys or distraction), and use what I learn in those, too.
Here are the things I do, divided into almost always and sometimes categories.
Almost always
Turn off almost all notifications. I get notifications for calls, texts, and maps. Thatās it. Corollary: I almost always have my phone on vibrate or silent, so even those notifications donāt disturb me.
Avoid social media apps. As much as possible, if Iām going to use social media, I do it through the browser. Occasionally Iāll need a feature like putting up a story on Instagram when I was on the UC Irvine Strike Solidarity Teamās Social Media Team and was contributing to that Instagram account. But I usually uninstall pretty rapidly after that.
Turn on Do Not Disturb. Iām in Do Not Disturb mode, with only starred contacts allowed through, unless Iām expecting a call from someone who isnāt a starred contact (like my doctor or a contractor whoās coming to work on the house). Starred contacts include family members and my kidās school. Thatās it.
Use no wallpaper + a black background OR Austin Kleonās Read a Book Instead wallpaper. Pretty self-explanatory.
Turn off Raise to Wake. I have to push a button to turn my phone on and put in a code to see anything on it. (I just switched from a swipe to a numerical code in order to add a little more friction.)
Use bedtime mode at night. Most of the time, I have the phone in black and white with even more notifications blocked than usual, between 7:30 pm and 7:30 am. If Iām up in the night and want to watch something or play something on my phone, I try to leave bedtime mode on and do it in black and white. This only helps some, though.
Sometimes
Use Firefox Focus as my browser. When Iām getting way too deep into Internet rabbit holes, which I usually do in Chrome, I disable Chrome and switch to Firefox Focus. It doesnāt remember my log-ins, so I have to log in to each site I visit every time I visit it. It doesnāt keep a history, so I have to either search for or manually type in URLs. Sometimes, I need the affordances of Chrome, and I switch it back on. I havenāt figured out how to copy and paste in Focus yet.
Remove everything from my home screen. I usually have a pretty sparse home screen, but sometimes I remove everything from it. Iām not sure this is very effective though because then I tend to pull up the app drawer and scroll through all the apps, including some distracting ones like the browser, to get to the thing I want. So sometimes Iām more strategic and drop my most frequently used useful apps, like Google Keep and anything related to books or podcasts, on my home screen.
Use bedtime mode all day. Having the phone be in black and white makes it less appealing.
In the future
I still am in the bad habit of checking my phone first thing in the morning, last thing before bed, and any time I get up in the night. So Iāll be working on that.