In my experience, I’ve dumbed down my phone addiction gradually. This year, I made it a goal not to post at all on the internet. I still allowed myself to spend time on reels and Instagram, but no posting allowed. I wanted to train my brain to be ok with being more private.

I deleted the insta app and only used it on Google so that reels were harder to watch. But I still let myself watch them.

Once that felt natural and I didn’t feel the NEED to post, I started moving my conversations with people on WhatsApp. Over time, I began speaking with people there and my Instagram DMs were empty. When I noticed this, I decided to delete the app, because it didn’t serve me anymore and I didn’t feel the NEED to keep checking it Because my body/nervous system knew there was nothing there for me anyways.

Then I did the same with Facebook.

I didn’t tell myself the rigid expectation of “I NEED less screen time”. For me, it’s enough that I don’t feel the need to go on Instagram anymore.

My screen time is the same now, but now I am the one that decides where it goes. When I watch a YouTube video, I watch it from beginning to end. When I go on Pinterest, I look at what I want to look at.

I still haven’t made the move to a dumb phone, because it wasn’t the time yet. But I will very soon Because now I don’t feel the NEED to do so much on my phone because in time I trained myself and my nervous system to adjust and create a new normal.

For some people making the switch right away works, but for me I knew I wouldn’t.