Overusing phone


Dear coaches, I did some models today on my phone use which is excessive. I find this very frustrating as I have been a big reader all my life, yet in the last year I haven’t felt able to read almost at all, concentration is really affected, and phone use isn’t helping. I know that menopause symptoms also play a role in my concentration problems & I’m taking steps to deal with that (talking to doctor & taking HRT), however I know for a fact that whenever I’m tired all I do is pick up my phone, look at the news, facebook, twitter, instagram & just mindlessly scroll. This feels unsatisfying & a waste of time, yet keeps happening. I am sure it leads to great distraction.

Here are my models today on this. Can you please help with ideas about actions I can take to address this & move forward as I feel stuck? Any particular course on Study Vault which might address this?

Unintentional model 1
C: I have a phone & use it on average 4 hours 41 min a day (according to screentime on iPhone)
T: I’m addicted to my phone & it takes up so much time when I could be doing other things, I keep trying to reduce my use but it creeps back up all the time
F: helpless
A: Continue with the same actions – every so often try to cut down & succeed, then increase use again almost without noticing
R: phone use remains the same

Unintentional model 2
C: I have a phone & use it on average 4 hours 41 min a day (according to screentime on iPhone)
T: Phone is a big reason why I’ve not been able to read & reading used to be such an important part of my life
F: frustration? regret?
A: sporadic efforts to increase reading & reduce phone use lead to going around in circles
wasting time thinking of / reading about ideas to cut down phone use
self blame
R: phone use remains the same, reading doesn’t happen

Intentional model I’m aiming for
C: I have a phone & use it on average 4 hours 41 min a day (according to screentime on iPhone)
T: I am learning how to cut down on phone use (I don’t believe in this thought yet)
F: ??
A: ??
R: I cut right down on phone use & increase reading time