Turn off all notifications except the most critical. Wear a smartwatch that displays critical notifications. Your phone use will drop dramatically.
The only notifications I receive are: Calendar, Text Messages, and Phone Calls.
I give out my phone number sparingly so the only people that can reach me synchronously are family and close friends. Everyone else can wait until I batch respond if I happen to check that app.
Adding on to this: liberal use of Do Not Disturb and practicing good phone etiquette in social settings.
A good set of wireless headphones with a mic and liberal use of the voice assistant makes it so you don’t even need to look at your phone for about 60%-80% of what you want to do, so if you want to put on a podcast or some music without the so-called risk of feeding your addiction to some game/social network/bs app, there you go.
Oh and don’t have apps installed that you’re not going to use, put everything essential on the first page and bury everything else, only using search to call them up.
I do a cleanup periodically on my phone. I'll move most apps to a small set of folders on the 3rd screen (first screen or dock contain the most useful or used apps, second screen is for the rest). If I open an app on the 3rd screen, I move it to the first two or the dock. If, after some period of time any apps are still on that third screen, I delete them.
It's the same technique I use for clearing out my closet or other areas of my home and office. Pack things away (but still technically accessible), and if you use them put them where they should be stored for use. After a few months, give away, trash, or sell the remaining contents.
I take it even further and put all apps in a folder on my 2nd screen, and use spotlight to launch apps. Easier to not forget what I was doing and open up any time consuming app. Either I know what I want to do or I put my phone away.
One thing I've found is that one of the things I look at my phone for more often is to see the time. I've taken to wearing an ordinary (analogue) watch and found that helps quite a bit!
Hypothetical: what if I feel like my addiction is literally just browsing the internet? I certainly have valid use cases to open up Google Chrome but I've noticed that I - er... hypothetically someone I know exhibits classic signs of addiction with respect to getting a fix of Reddit, HackerNews, flipping through Github buzz or release notes on projects I care about, etc.
> Wear a smartwatch that displays critical notifications
I cannot stress enough how true this is.
When I am out and about, my watch frees me from pulling my iPhone out of my pocket. At face value this may seem irrelevant, since I glance at my watch just as much, but there is quite a staggering difference in these two behaviors. When I use my phone, I unlock with Face ID, open Notification Center, tap a notification, interact with an app, swipe home, check Twitter, and so forth. With the watch, I simply raise my wrist. If the unread indicator is lit, I explore. If not, no need to worry; I just lower my wrist.
Much, much more difficult to get sucked into apps when using your phone than using your watch. It is not comfortable to hold your wrist up for very long, especially if you're doing more than glancing.
I'd like to stress how important these two things are. I've been wearing an Apple Watch since launch in 2015, and my personal experience has been incredible. I've whittled down my actual phone use at home to next to nothing. Between the AW and a HomePod, picking up my phone is a rare occurrence. The only notifications I get are via SMS or iMessage, and calls via phone or FaceTime. I don't mean to sound like a fanboy, as I imagine a similar setup can exist with an Android phone as well. By curbing my phone use at home, I rarely feel compelled to pull my phone out while with friends and family.
I imagine this is more difficult for those who are tapped into social media a great deal, but I think starting to curb use at home can set a precedent to disconnect with your phone and it will bleed into your life outside of home. A smartwatch is a great way to instantly curb checking your phone by putting (important)notifications on your wrist.
Interesting! Never expected smartwatches to be anything more than trendy fads, but that makes a lot of sense. I do think a lot of phone anxiety comes from the screen being obscured from vision and the wondering that follows about whether I am "missing out". Limiting the use case by only having essential notifications on your wrist might be a good alternative to switching to a regular phone.
Too many notifications may condition/cause a flight-or-fight response, especially if you are On-Call and you get a notification at night.
I turned off all notifications except for PagerDuty. I figure if something is really, really urgent, people will pick up the phone and call (work or otherwise).
What I have done is just get rid of apps that I can "fall into". All social media. News, Shopping. Any thing that I can just mindlessly thumb through. If I want those things, I can wait until I'm at a laptop. If I forget what they were, oh well. Again, that's what is working for me.
Get a small phone. That 6.5" OLED is fantastic for playing games, checking/writing emails, or consuming whatever other media, so of course people are happy to sit there and do it.
It's like we've replaced every single chair in the house with a La-Z-Boy recliner and now we're asking why people flop in a chair for hours on end aren't as active as they were before.
Your phone can be a slightly inconvenient tool that you use as-needed instead of being a constantly inviting temptation to do nothing else.
Now if someone could make a 4" phone that isn't a disposable piece of trash, that'd be great.
The iPhone SE is still really good and we might be seeing a new one in a couple hours. I'm planning to keep mine for at least another year since there isn't much else out there.
That's what I have. Actually switched to Android after the iPhone 6 was too big for me, then switched back when the SE came out.
Unfortunately the (all but confirmed) rumors for today's iPhone announcements are that it comes in 3 sizes: Huge, Enormous, and Gargantuan.
If you've held an iPhone X before, that's now the small size.
Given that the SE was a years-old manufacturing process (basically an iPhone 5) and they couldn't get it in stock consistently for months after release, I don't know why they keep doing this. But here we are.
In fact, 9to5Mac is reporting that the iPhone SE may be discontinued today. We'll find out soon.
Well that will be hugely disappointing if it turns out to be true. I really don't want to switch back to Android.
The form factor is still better than anything else I've encountered - enough thickness for a decent grip, and small enough. The very last thing I want is a phone that's a not so small any more, but 2mm thick, tablet.
I like how Apple is adding all this Screen Time monitoring tools in iOS 12 to help you deal with phone overuse, acting like they want to help us out, then at the same time the hardware team cranks out these progressively bigger and bigger phones.
"What do you call a phone that's bigger than Plus size? We call it the iPhone XS Max."
No, Phil, the word you were looking for is "Obese."
Yeah, it's sad. The SE has been the nicest phone I've ever had. I can use it one handed! I'm not sure what I'll do yet. It should be supported for a few more years but now that they aren't selling it anymore I'm anticipating the inevitable "we didn't slow your phone down on purpose, honest" update.
It's emphatically a 2-handed device now, even at the "small" size. I tried an iPhone X once and even with Reachability turned on, I could do the "move the screen down" gesture and then still wasn't able to hold the phone securely and activate control center with my thumb.
Moving that to the top corner of the screen seems like a colossally stupid idea to me given the size of these things, but they ran out of gestures you can do with your thumb now that the home button is gone.
EDIT - this is possibly worse because I use my phone with my left hand (right pocket is for car keys), and you have to reach the top right for Control Center. You'd think they could improve it by giving an option to flip Control Center to the top left corner, but as far as I know you can't.
On top of that, there's exceedingly less gripping area as the screen and the edge have become one. Just having a touchscreen alone makes handling a device feel like a hot-of-the-press photo you don't want to smear with your fat fingers, now it's more like trying to hold fire without getting burned.
A D&D playing friend advises me that the conventional size progression is Large/Huge/Gargantuan, but I think Large is underselling the iPhone XS size, so Huge/Gargantuan/Colossal may be more accurate.
This year might be the year that I just go Apple Watch. I don't do phone calls (which I imagine is the biggest battery hit), and I've already pared down to the minimum of notifications in conjunction with a Garmin watch. I'm not anywhere near a phone addict, but if I don't have to carry it, there goes any temptation to dick around on it.
OTOH, watching the presentation this morning, not a lot of new appeal for Apple Watch 4 over my current Garmin Fenix. So we'll see.
I just ditched my Apple Watch 3 (with cellular) and got a Garmin Forerunner 935.
All of the features the AW provides beyond the 935 are implemented poorly. Any noise from street or wind or water made the AW phone features useless. For texting, only bareable responding with a few words or less. Siri did not work.
With the 935 I gained battery life, big screen size, better fitness tracking, sleep tracking, and still operates with wet (rain or sweat or swimming) fingers.
Even if I get notified of something on my AW, couldn’t do anything about it without my phone.
Sometimes I missed carrying a phone on long distance runs for the camera. Eg. Moose!
I’d like a smaller phone like my old Motorola Razer for my runs.
I've used Garmins and Apple watches for years now. As an avid road cyclist, I always used some type of Garmin wrist device for heart rate monitoring.
As a tech person, I always found the Apple watch to be more on the 'smart watch / techie' side of things - and more aesthetically pleasing.
There is no doubt that the Garmin does a better job of actually recording a ride, or transmitting heart rate to your cycling computer, or just about anything activity-based. So I was always swapping my Apple for my Garmin before rides, workouts, etc.
I always knew there was a shortcoming with even the Garmin when it came to heart rate accuracy - it just didn't respond quickly enough to sudden changes in heart rate (ie. going up a hill at full throttle, etc) - so I tried a heart rate strap on the chest. The Garmin heart rate strap for the chest is perfectly accurate and responds to changes in heart rate immediately. I have that paired with my cycling computer on my bike...and I no longer swap watches depending on what I'm doing.
I've learned to appreciate the Apple Watch for what it is - a device to record activities where heart rate accuracy isn't necessarily 100% important - such as a quick training jog or a quick treadmill workout at the gym, etc.
In either event, I've rambled long enough. I'll be first in line for the new Apple Watch 4 - and will sell my Apple Watch 3 shortly after. I might keep my old wrist strap though. :D
I would love for this to be a new trend. I just sold an 3rd Generation iPod Touch at a garage sale that I hadn't used in many years. My first thought when I pulled it out of the plastic box it came in was "why didn't we ever get this iPhone?" The closest we ever got was the 3G which was still at least 2x as thick.
Anecdotally, I've found that it works much better for me if I only have notifications on for apps I care about and judiciously turn the rest off. I then leave my phone on vibrate because turning it on silent always lead to me wondering "What if someone tried to message me?" and checking it.
I've really restricted the notification diet. All apps are default off.
The small circle of folks that need to reach me can make unknown desk phones ring too. Vibrating is fine too but telling the spouse it's airplane mode for 2 hours seems to work too.
I do this. What brought it on for me wasn't really phone addiction, but the notifications were seriously interrupting music playback, or typing email/etc.
So, now if someone calls it rings. If I get a text, it vibrates. No visual banners/etc. Phone stays in my pocket most of the time, battery has lots left by end of day :) good luck people...
> A few of them, no doubt, were locals who had grown tired of gawping at their own city. But on a weekend in high summer, my guess is that most were tourists
This is probably because there are more tourists in Venice than there are locals on an average day.
I've been following the grayscale phone mode of this article [1] and I'm pretty happy with it. It makes reading longform articles on the bus nice but limits mindless browsing.
Any idea if there's a way to go in partial grey scale mode (i.e. adjust color saturation)?
Colors do help a lot with providing visual cues. Removing them entirely makes it a challenge to quickly scan for colors I associate with certain actions.
On the iPhone, grayscale mode (once enabled) is just a triple-click on the home button, so it's easy to turn off if you need color. You just need to remember to turn it on after.
Of course, if "scan for certain actions" is just feeding your phone addiction, then making it harder is entirely the point.
Some weeks ago, I was (and still am) making a conscious effort to deal with phone addiction, and wrote a blog post pointing out you don't really need the damn things most of the time, and encouraging ignoring them.
A few days later, I was at the car wash, thoroughly cleaning my car interior with a vacuum. Phone was out of my pocket, I saw my wife calling, figured I'd just call her back, which I did a few minutes later. Turned out she'd fallen at home and severely injured knee, so she needed me to come take her to urgent care. And because she'd left her phone behind when she went outside to rip vines off the house (and then fell from a ladder), she had to crawl back through the house in massive pain in order to call me.
Sigh.
That said, I have removed Facebook and Twitter from my phone, and removed most things from my opening screen. But I keep Kindle there. When I feel a need to give my eyes something to do, I can read a book. That's been awesome.
I've been trying to minimize my phone's intrusiveness into my life too. The biggest, most cost-effective change I made was get a shittier phone.
My previous phone died. Instead of getting the hot new thing, I got the cheapest one my plan still supported. It's perfectly adequate for texting, making phone calls, navigating, and taking photos. But it's not super great for skimming Reddit and Facebook.
These days, I actually don't take very many pictures with my phone. My future self may regret not having them, but I'm trying to be a little more present during my experiences today.
When I want to take actual nice photos, that's what the DSLR is for.
1. Disable almost all notifications (as others here have already described).
2. Pick opportune moments to leave your phone at home (or, I guess, in the car). My girlfriend and I frequent a local diner and when we go neither of us brings our phones. It's wonderful.
Similarly, there's basically no reason to have your phone in a bar. Don't even take it inside. You should be dancing with the one who brought ya', so to speak.
+1 to "leave your phone at home". Walking the dog? Don't take the phone! Going to the gym? Don't take the phone! Apart from distractions, your location can't be tracked by GPS if you don't bring your GPS with you..
I would suggest removing the cause of the seduction. Go buy a simple Nokia handset. Remember the ones that used to be a phone, not a computer. Try it, you will be surprised how free you are! Every time you want to check FB, just give yourself a gentle slap :)
This. Makes all those delicious-looking icons (mimicking fruits?) less appealing. P.S. only iPhone X with OLED will save battery with grayscale. iPhone 8 or less without OLED can use MORE battery afaik but I still do it. You can set up triple tap on the home button to toggle.
Cell phones in many ways remind me of alcohol being introduced to North America for the first time. Europeans had thousands of years to develop physical, cultural, and religious resistance to alcohol addicion — but not the native populations.
Now we’re the first ones to deal with this problem. We should all establish — first starting with ourselves then in our families — what is acceptable, when, and why. Starting with yourself will always be the hardest part.
4 day battery life (I charge mine when the indicator shows about two thirds to half), call quality seems good to me, predictive text works like it always did. The camera is low quality but enough for snapping information (e.g. web address and phone number in a second hand shop window over the weekend when they were closed).
I've had mine for about three months and the paint is beginning to flake off the keys. And the key legends have lowish contrast.
The music player goes for hours with little battery impact and it will drive my big Sony headphones.
I added my phone number when I first bought a domain without realizing anything about whois. Now almost 4 years later I still get at least 3 calls a day from telemarketers selling "web development" services. It makes for many unneeded distractions.
I almost never use my phone.
I dont feel that I can do much computing on a smartphone, and what is possible is very inefficient imo.
But I do constantly use my desktop PC.. Which is fine imo.. I use it to work, play games, watch films, read books, work on hobbies, take care of business, etc.
If I'm at home, I'm probably in front of my computer. If I'm not at home, I'm doing something non computery.
Of all the recent technological advances this is the one I understand the least.
I have a cellphone. Sometimes I get calls or texts. But what in the heck is everyone doing on the damned things all the time? I can't even imagine what could be so interesting.
I think it's a matter of imagination. What's going on in my own head is usually a lot more interesting than what I could potentially do on a cell phone.
everything I've done before on computer? for instance using Reddit in android app (Boost) it's vastly superior to website opened in desktop browser, so are calendar reminders, so it's photo management, so it's email client (Nine), so are messengers
i switch on computer a) when i need to work (it helps i don't work 9-5), b) when i am gonna watch movie (connected to TV) which i watch on TV anyway, for everything else i prefer much more comfortable experience on smartphone with exception of typing which would be faster on keyboard, but swiping ain't that bad either
I would love to do this, but it's untenable to me as a traveler. Too many times has my smartphone saved my ass at the airport, when I'm hopelessly lost in backroads, when I'm trying to sort public transit, etc.
If google maps, email (for flight tickets), and a dead simple browser (enough to check in to my flights) could be put on a "dumb" phone, I'm sold.
I spent about 10 years on and off on the road and didn't have any phone at all for most of it. There are non-smartphone ways to do those things.
Edit: if you calculate the total time wasted by smartphones in general with the total time saved by checking in to flights on a smartphone, the phone is wasting a lot of time (not to mention the detrimental cognitive effects).
My solution is a system design approach, I simply don't have mobile internet. I sit for 10hrs / day at least in front of a monitor, sometimes even more. When I go out, I really don't want anything internet related.
Sad that I can't instantly instagram, but this peace of mind comes at a price :)
87 comments
[ 1206 ms ] story [ 2512 ms ] threadThe only notifications I receive are: Calendar, Text Messages, and Phone Calls.
I give out my phone number sparingly so the only people that can reach me synchronously are family and close friends. Everyone else can wait until I batch respond if I happen to check that app.
A good set of wireless headphones with a mic and liberal use of the voice assistant makes it so you don’t even need to look at your phone for about 60%-80% of what you want to do, so if you want to put on a podcast or some music without the so-called risk of feeding your addiction to some game/social network/bs app, there you go.
Oh and don’t have apps installed that you’re not going to use, put everything essential on the first page and bury everything else, only using search to call them up.
It's the same technique I use for clearing out my closet or other areas of my home and office. Pack things away (but still technically accessible), and if you use them put them where they should be stored for use. After a few months, give away, trash, or sell the remaining contents.
Also, I've found uninstalling any apps the you find even slightly addicting to help. You more than likely won't miss them.
Once I realized I was only using snapchat and instagram to essentially brag about whatever fun I was having, I removed them.
I cannot stress enough how true this is.
When I am out and about, my watch frees me from pulling my iPhone out of my pocket. At face value this may seem irrelevant, since I glance at my watch just as much, but there is quite a staggering difference in these two behaviors. When I use my phone, I unlock with Face ID, open Notification Center, tap a notification, interact with an app, swipe home, check Twitter, and so forth. With the watch, I simply raise my wrist. If the unread indicator is lit, I explore. If not, no need to worry; I just lower my wrist.
I imagine this is more difficult for those who are tapped into social media a great deal, but I think starting to curb use at home can set a precedent to disconnect with your phone and it will bleed into your life outside of home. A smartwatch is a great way to instantly curb checking your phone by putting (important)notifications on your wrist.
I turned off all notifications except for PagerDuty. I figure if something is really, really urgent, people will pick up the phone and call (work or otherwise).
It's like we've replaced every single chair in the house with a La-Z-Boy recliner and now we're asking why people flop in a chair for hours on end aren't as active as they were before.
Your phone can be a slightly inconvenient tool that you use as-needed instead of being a constantly inviting temptation to do nothing else.
Now if someone could make a 4" phone that isn't a disposable piece of trash, that'd be great.
Unfortunately the (all but confirmed) rumors for today's iPhone announcements are that it comes in 3 sizes: Huge, Enormous, and Gargantuan.
If you've held an iPhone X before, that's now the small size.
Given that the SE was a years-old manufacturing process (basically an iPhone 5) and they couldn't get it in stock consistently for months after release, I don't know why they keep doing this. But here we are.
In fact, 9to5Mac is reporting that the iPhone SE may be discontinued today. We'll find out soon.
The form factor is still better than anything else I've encountered - enough thickness for a decent grip, and small enough. The very last thing I want is a phone that's a not so small any more, but 2mm thick, tablet.
"What do you call a phone that's bigger than Plus size? We call it the iPhone XS Max."
No, Phil, the word you were looking for is "Obese."
Oh well.
https://www.macrumors.com/2018/09/12/apple-discontinues-ipho...
Leaves nothing in the range that's appealing.
If this trend keeps up, I won't want to look at my "phone" because I'll have to put on a back brace to lift it safely.
Moving that to the top corner of the screen seems like a colossally stupid idea to me given the size of these things, but they ran out of gestures you can do with your thumb now that the home button is gone.
EDIT - this is possibly worse because I use my phone with my left hand (right pocket is for car keys), and you have to reach the top right for Control Center. You'd think they could improve it by giving an option to flip Control Center to the top left corner, but as far as I know you can't.
A D&D playing friend advises me that the conventional size progression is Large/Huge/Gargantuan, but I think Large is underselling the iPhone XS size, so Huge/Gargantuan/Colossal may be more accurate.
OTOH, watching the presentation this morning, not a lot of new appeal for Apple Watch 4 over my current Garmin Fenix. So we'll see.
All of the features the AW provides beyond the 935 are implemented poorly. Any noise from street or wind or water made the AW phone features useless. For texting, only bareable responding with a few words or less. Siri did not work.
With the 935 I gained battery life, big screen size, better fitness tracking, sleep tracking, and still operates with wet (rain or sweat or swimming) fingers.
Even if I get notified of something on my AW, couldn’t do anything about it without my phone.
Sometimes I missed carrying a phone on long distance runs for the camera. Eg. Moose!
I’d like a smaller phone like my old Motorola Razer for my runs.
As a tech person, I always found the Apple watch to be more on the 'smart watch / techie' side of things - and more aesthetically pleasing.
There is no doubt that the Garmin does a better job of actually recording a ride, or transmitting heart rate to your cycling computer, or just about anything activity-based. So I was always swapping my Apple for my Garmin before rides, workouts, etc.
I always knew there was a shortcoming with even the Garmin when it came to heart rate accuracy - it just didn't respond quickly enough to sudden changes in heart rate (ie. going up a hill at full throttle, etc) - so I tried a heart rate strap on the chest. The Garmin heart rate strap for the chest is perfectly accurate and responds to changes in heart rate immediately. I have that paired with my cycling computer on my bike...and I no longer swap watches depending on what I'm doing.
I've learned to appreciate the Apple Watch for what it is - a device to record activities where heart rate accuracy isn't necessarily 100% important - such as a quick training jog or a quick treadmill workout at the gym, etc.
In either event, I've rambled long enough. I'll be first in line for the new Apple Watch 4 - and will sell my Apple Watch 3 shortly after. I might keep my old wrist strap though. :D
For those wondering what I'm talking about...
https://i0.wp.com/vittorioroncagli.it/wp-content/uploads/201...
Most importantly, start using airplane mode for an hour or two at a time.
I like the idea of trying out airplane mode.
The small circle of folks that need to reach me can make unknown desk phones ring too. Vibrating is fine too but telling the spouse it's airplane mode for 2 hours seems to work too.
This is probably because there are more tourists in Venice than there are locals on an average day.
https://www.telegraph.co.uk/travel/destinations/europe/italy...
[1] https://www.nytimes.com/2018/07/04/technology/personaltech/t...
Colors do help a lot with providing visual cues. Removing them entirely makes it a challenge to quickly scan for colors I associate with certain actions.
Of course, if "scan for certain actions" is just feeding your phone addiction, then making it harder is entirely the point.
A few days later, I was at the car wash, thoroughly cleaning my car interior with a vacuum. Phone was out of my pocket, I saw my wife calling, figured I'd just call her back, which I did a few minutes later. Turned out she'd fallen at home and severely injured knee, so she needed me to come take her to urgent care. And because she'd left her phone behind when she went outside to rip vines off the house (and then fell from a ladder), she had to crawl back through the house in massive pain in order to call me.
Sigh.
That said, I have removed Facebook and Twitter from my phone, and removed most things from my opening screen. But I keep Kindle there. When I feel a need to give my eyes something to do, I can read a book. That's been awesome.
My previous phone died. Instead of getting the hot new thing, I got the cheapest one my plan still supported. It's perfectly adequate for texting, making phone calls, navigating, and taking photos. But it's not super great for skimming Reddit and Facebook.
Bonus: I saved a few hundred bucks.
> taking photos
I value my candid photos too much to trust that a shittier phone is still great at taking adequate photos.
When I want to take actual nice photos, that's what the DSLR is for.
It's also why I justified to myself to buy the iPhone X.
1. Disable almost all notifications (as others here have already described).
2. Pick opportune moments to leave your phone at home (or, I guess, in the car). My girlfriend and I frequent a local diner and when we go neither of us brings our phones. It's wonderful.
Similarly, there's basically no reason to have your phone in a bar. Don't even take it inside. You should be dancing with the one who brought ya', so to speak.
Also to call the lyft afterwards.
Now we’re the first ones to deal with this problem. We should all establish — first starting with ourselves then in our families — what is acceptable, when, and why. Starting with yourself will always be the hardest part.
That dumbphone has changed my life. I can think again. I strongly recommend it.
I've had mine for about three months and the paint is beginning to flake off the keys. And the key legends have lowish contrast.
The music player goes for hours with little battery impact and it will drive my big Sony headphones.
If I'm at home, I'm probably in front of my computer. If I'm not at home, I'm doing something non computery.
I have a cellphone. Sometimes I get calls or texts. But what in the heck is everyone doing on the damned things all the time? I can't even imagine what could be so interesting.
I think it's a matter of imagination. What's going on in my own head is usually a lot more interesting than what I could potentially do on a cell phone.
Perhaps you prefer not to do that.
i switch on computer a) when i need to work (it helps i don't work 9-5), b) when i am gonna watch movie (connected to TV) which i watch on TV anyway, for everything else i prefer much more comfortable experience on smartphone with exception of typing which would be faster on keyboard, but swiping ain't that bad either
http://www.bbc.com/future/story/20180814-the-new-phones-that...
If google maps, email (for flight tickets), and a dead simple browser (enough to check in to my flights) could be put on a "dumb" phone, I'm sold.
Edit: if you calculate the total time wasted by smartphones in general with the total time saved by checking in to flights on a smartphone, the phone is wasting a lot of time (not to mention the detrimental cognitive effects).
Tons of evidence that phone usage at night decreases sleep quality as well, another very good reason to do this.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4089837/
https://sleep.org/articles/ways-technology-affects-sleep/
Sad that I can't instantly instagram, but this peace of mind comes at a price :)