A journalist recently discovered through Apple's Screen Time app that he was spending about eight hours a week on Reddit and Instagram, equating to 17.3 days per year on mindless scrolling. This prompted a personal quest to find solutions for phone addiction.
The Warning Signs
Prof Marcantonio Spada, emeritus professor of addictive behaviours at London South Bank University, says the warning signs include checking your phone first thing in the morning and last thing at night. The author admits to both habits, a common issue among many. Spada notes that many have "outsourced our brain to California," with behavioural scientists and neuroscientists working to keep us hooked.
The Goal of Reducing Screen Time
Spada emphasizes that the aim is not to purge technology entirely but to rediscover what we miss, like real emotions and anticipation. "Stay there [in the real world] long enough, and you can get massive rewards," he says. Psychotherapist Hilda Burke, author of The Phone Addiction Workbook, adds that phones steal time from exercise, cooking, and reading. Changing habits may be daunting, but the rewards are worth the initial discomfort.
What Worked for the Author
The most effective trick was a device called Brick, a small magnetic square that attaches to a metal surface. Priced at £54, it works by requiring users to physically tap their phone to it to unlock problem apps. This added friction makes mindless opening inconvenient, forcing reassessment of priorities. The author locked Reddit, Instagram, Bluesky, and Facebook during the day and especially at bedtime, while keeping essential apps like WhatsApp and Gmail accessible. The result: improved focus and a calmer mind. The author estimates saving about 15 days per year previously lost to scrolling.
Additional Picks and Editor's Choice
This week's newsletter also features Jess Cartner-Morley's June style essentials, a taste test of supermarket sushi, and a shopping interview with Karen Carney. The editor recommends embracing the World Cup by exploring cuisines from the 48 qualifying countries, with a guide by Joanne Gould. Finally, an updated electric toothbrush guide names a new winner that left the tester's mouth feeling "cleaner than ever."
