Ask HN: Mobile phone addiction help?
I’m looking for advice and/or suggestions on how to “lockdown/brick” my mobile (iPhone 8) phone to only be able to do a select number of things.
I currently suffer with OCD and anxiety, and my addictions to my phone is making me lethargic and causing regular migraines and eye strain issues.
I do have a second “dumb phone” (Nokia flip 2720) but due to having a “mobile only” bank account I have to have access to my iPhone.
I only really want to be able to text (not WhatsApp) call, and have access to 3 banking apps. I have tried everything, but when I’m feeling “good” or sometimes when I’m feeling rubbish - I will always end up downloading “scroller” apps - Twitter, Instagram, Shopping apps etc - and I quickly waste days and days hooked to it, before prying myself away from it again.
Any advice would be hugely beneficial.
Thank you
267 comments
[ 4.5 ms ] story [ 265 ms ] threadAlso cognitive behavioral therapy could help you with OCD and anxiety.
Create a new Apple ID that only they have access to and reset your phone to that ID, then lock it down again. You can also go further with other settings then like using a DNS server that allows you to block the domains of problem sites, stopping you from bypassing the lack of apps with websites.
Also, maybe consider an iPad and throwing away the iPhone. It's bigger and harder to compulsively check and you can't carry it in your pocket. Do your banking on that, bin the iPhone, carry a dumbphone all day instead. If you can break the habit of pulling out your phone to check it you'll gain a bit of breathing space for your compulsions.
I know multiple people with OCD and anxiety. For some, professional treatment and medication works well. For others, the only thing that really works is cognitive behavioural therapy, and finding a system that works for you is going to be trial and error.
I don't know about Ireland, but in Portugal most banks have a Web app and not just a mobile app.
You probably can't use a startup bank, as the app is one way they cut costs. Use a boring bank.
Personally I really hate that they want to kill the card, and go to an app model (with the option of a key fob). It's made even worse by the police (and others) pushing the idea that the app is safer. How is it safer to have your two-factor authentication app on the same devices as the apps that need the second factor? Those things should be separate.
I was confused by the recent change where online purchases require an SMS or the app, and no longer work with the code card.
I think the app is probably encouraged since it protects against a phishing site like this: hxxp://tilbagebetaling1060dkk.net/1060DKK/ -- but I'm not quite sure how.
Barclays don't require the app. You can still use the website or even telephone banking with a real agent. They do give you the chip and pin reader, the same as the one used in branches which works well.
Santander do seem to use a mobile for 2FA but only to send a text message and you can still use the website.
I rarely have to do more than 1 banking transaction / week so I just use the website, from home. Not too bothered about having another app, especially with access to my bank account.
TOTP isn’t exclusive to mobile apps. You can easily use the authenticator from a desktop. Some password managers (eg 1Password) have this built in as well.
My parents wouldn't be caught dead with a smartphone, but they still need to do banking.
* To clarify this, I don't mean banks that require a mobile app for TOTP or some sort of security, I mean banks that only let you operate through their mobile app. Their website is usually just a link to the app stores. and some FAQ, they don't have a physical location you can go.
Make it black and white and as uninteresting as possible. Then find something else to do with your time that is actually solid recreation.
I go in cycles on this and tend to flip from the extremes. Recently bought a 12 Pro Max solely for the camera so I would have the best possible iPhone camera to take photos of my family and a bigger screen to access work resources on the go. But it’s leaking into other areas as well. So I’ll just need to do spring cleaning and delete apps soon. I find email and all communications channels get cluttered if you don’t cull them or put guardrails around them.
I’d love to know any other tools people recommend for dealing with this.
Have also had good experience with deleting apps, which forces you to login to them via the browser, which is a much clunkier / less addictive UI.
The other change I have made is keeping my phone on silent by default and blocking notifications for almost everything.
2) Change color to monochrome in iPhone settings.
3) These things should pretty much sort out. If you are still using browser etc and can’t get rid of the iphone, go buy a basic phone which can run your bare minimum banking apps.
4)For 2FA, use Authy. It does have a desktop app.
On the phone itself, all notifications are off except for instant messages. I don't have any social media apps, only utilities. There's nothing to do on my phone anymore.
I found that MacOS' screen time notification is a great incentive to step away from the computer. My average screen time is a few hours less than it was a few weeks ago.
You should also pay attention to what triggers a look at your phone and work on that. Learning to fight the muscle reflex os important too.
Next, what is the website/app you most want to quit? Make quitting that your keystone. Fully commit to quitting that one website. For me it was reddit, and I haven't used it once in 4 or 5 months.
Then, uninstall all apps and switch to firefox. Install the leechblock addon, put a delay on all websites you want to stop using.
Bonus: switch to nextdns and block sites at the DNS level.
If any of that sounds like too much work, you need to ask whether you're really serious about tackling your addiction. Are you really serious about this? Yes? Then it's time for serious action. Small actions won't cut it. You need to send your subconscious a clear message that this is important to you.
Also, consider what kind of information you spend time absorbing. You are what you read/watch. Get some books on habit formation, willpower, psychology, read those in your downtime. The Power of Habit and Atomic Habits are great.
Try to find something to do that you find more interesting than being on your phone, sports (Running/Cycling), hobbies, walks etc.
I'm as guilty as anyone for looking at my phone too often, its usually only when I have nothing better to do, because of that it makes it worse.
Visit a library if you can and "waste days" reading books instead. You don't have to borrow the book, just take it off the shelf, read some, and put it back.
I only reacquainted myself with my local library recently, and it is amazing to find a space that provides you with free utility, without any ads and without any attempts to pry money from you.
I have to consciously lower my "cynic/suspicion" filter whenever I get there.
Have you’ve looked into treating the causes you mentioned? Perhaps behavioral therapy.
I live in my parents home, which is at third floor. I work at their garage, which is not a garage for car, but for bikes. It is at first floor.
When I work, I put my phones at home. When I need to sleep, I put my phones at garage.
From what I see, you want a cure all dumb and easy method to stop you from using your phone. Forget it, it's not gonna happen, there is no easy way anymore with the behaviour you are showing: reseting your girlfriend's password on your phone without feeling guilt is just beyond healthy right now.
Even if you somehow switch to another bank with a Web app, you'll probably switch from scrolling tweeter on your phone to scrolling on your laptop.
Get a therapist and talk it out.
I believe at the end of day, just like any other forms of addiction, strong will is what helps us.
I have contemplated switching to e-ink smarphone. Eink screens are getting usable enough for texting/banking, but are still horrible enough not to spend hours on social media.