This week during my 30 lesson in 30 days challenge I have going on social media (follow along if you aren't already! @Robin_Daughter), I openly talked about my social media/phone addiction.
Most people don’t realize they’re addicted. Because everyone is. So it doesn’t look like a problem — it just looks normal.
Wake up. Check the phone. Scroll half-asleep. Instagram. TikTok. Email. Text. Scroll again. Why? Because it’s a comfort blanket. A security system. A reward center. A place to avoid whatever you’re really feeling.
Here’s the truth: Most of us aren’t choosing to be on our phones. We’re trying to escape something else.
The Real Problem Isn’t Social Media. It’s what you’re trying not to feel.
The boredom. The doubt. The moment of stillness.
The “what now?” after the dopamine fades.
So what can you do to change it?
Start here.
- Gray Out Your Phone. Turn your screen to grayscale. It makes everything less exciting, less rewarding. It’s like taking candy out of the wrapper — and leaving it stale.
- Opal App. Download it. Lock your distractions and make it more difficult or impossible to go on them past a certain point. This is forced me to put my phone down, get into a habit of not having it, and focus.
Try it for 30 days here
- Move First, Scroll Later. After a long walk or workout, wait ten minutes before picking up your phone. Or better yet, do it without your phone! I often will start a walk, drive, clean etc. using my phone and end it with silence or intentionally leave it behind.
- Phone-Free Room. Leave your phone out of your bedroom. Get an alarm clock. Complete several non-phone related tasks before you look at in the morning.
- Detox Weekly. Pick one full day each week. Make non-phone necessary plans or get bored. Be real. That’s where the creativity lives.
What you’re really building is capacity.
To feel. To be. To not need.
You don’t need your phone to feel safe. You don’t need likes to feel validated. You don’t need distractions to prove you’re okay.
I've been forcing myself to wait in lines without checking my phone & I've stopped going to the grocery store with headphones.
Turns out, humanity isn't as bad as I've painted it to be.
Try this journal prompt today:
“What am I using my phone to avoid?”
“What do I actually want to feel instead?”
“What would my day look like without it?”
Final thought: The goal isn’t to hate your phone. The goal is to love your life without needing it.
Less scrolling. More living..
I am walking right there with you and struggle every single day. Bringing awareness to it is how to make a change.
One day at a time.
If you need a nervous system reset,
I will be hosting my monthly Sound Bath
@ Unity Hot Yoga in Salem, NH
Book Here
Our bodies are composed of 70-80% water, making us incredible conductors of sound vibrations. Through the therapeutic power of sound you'll experience a profound opportunity to:
- Decrease stress, anxiety, and depression.
- Improve sleep, balance blood pressure, and support overall well-being.
- Shift stagnant energy and create space for clarity, peace, and manifestation.
My heartfelt mantras combined with hands-on Reiki and guided group mediation immerse you in a multi-sensory journey that engages all five senses.
This one-of-a-kind experience is designed to leave you feeling balanced, grounded, and deeply rejuvenated - an opportunity you won't want to miss!
~thanks for reading ~
🕊️
I'll be back next week!
With love,
Steph
