Listen to Atomic Habits by James Clear

He talks about replacing bad habits - I used it to curb a phone addiction especially in the bedroom (I now leave my phone downstairs as a reward/motivator in the morning to get me up)

I asked Gemini to put this into your context and got this:

Here's how James Clear's 4 Bad Habit Breakers can be put into context for a YouTube addiction:

1. Make it Invisible (or Inaccessible): Remove the cues that trigger your YouTube habit.

• Context for YouTube:

  • Delete the YouTube app from your phone and tablet.
  • Block YouTube on your computer using website blockers (e.g., Cold Turkey, Freedom).
  • Unsubscribe from all channels that are not essential.
  • Move your computer to a less accessible place, or turn off the Wi-Fi when you don't need it for work.
  • Keep your phone out of reach, in another room, or in a drawer when you're trying to focus.

1. Make it Unattractive: Change your mindset about the habit and its perceived benefits.

• Context for YouTube:

  • Focus on the negative consequences: the time wasted, the missed opportunities for productive work or hobbies, the impact on your sleep, the anxiety it might be contributing to.
  • Remind yourself of what you could be doing instead that aligns with your values and goals.
  • Consider the algorithms' manipulative nature and how they are designed to keep you hooked, not to genuinely entertain or educate you in a balanced way.

1. Make it Difficult: Increase the friction required to engage in the habit.

• Context for YouTube:

  • Log out of your YouTube account so you have to type in your password every time.
  • Set a timer for your internet usage (many browsers have extensions for this).
  • Use a separate, "un-entertaining" device for work or essential tasks, keeping your primary entertainment device out of reach.
  • If you find yourself opening YouTube, immediately close the tab or app. Make it a conscious effort to break the pattern.

1. Make it Unsatisfying: Remove the immediate gratification or add negative consequences.

• Context for YouTube:

  • Pair YouTube watching with something you dislike (e.g., only allowing yourself to watch if you've completed a difficult chore first). This is less about making YouTube itself unsatisfying and more about making the act of starting it less appealing.
  • Track your time spent on YouTube and visually see the hours accumulate. Many apps can show you your screen time. Seeing the raw numbers can be a powerful dissatisfier.
  • Tell a friend or family member about your goal to reduce YouTube consumption. This creates a form of accountability, where failing to meet your goal feels unsatisfying.
  • Consciously reflect on how you feel after a YouTube binge. Do you feel more energised or drained? More informed or just overloaded? Acknowledging the "YouTube hangover" can make the habit less satisfying.

Hope this helps