How to get rid of my phone addiction

If this helps you:

I was very much like you. I was 139 kg on January 1st, 2024. For the first time, people laughed at me, saying, "Iski toh century ho gayi." Yes, my own family members. Man, I took it to my ego. I just ate clean and walked for 1 hour every day, no breaks, not a single day off. It was tough, but it wasn't impossible.

Fast forward to today, I’m 87 kg. I feel way happier now. Those ducking b**tards are jealous, and I love it. I feel confident about myself.

Nobody can fight battles for you. You gotta fight yourself. You got this man ❤️

Wake up early fixes everything

Remember Jethalal ek sibir me gaya tha apna wazan kam karne waha chala ja, waha pe phone allowed nahi tha

148 🤯

Aaah been there bud 144kgs peak depression nothing was going right for me.

There's no one whose words will help you sort your life, it's you alone.

For me it was my mirror which showed me what I was going through, my discomfort, the way girls used to avoid me like a plague, how hard it was to go get a new pair of clothes how people used to stare at me while I was eating. I could see the disgust in their eyes even at times when my friends were eating way more than me but still people used to look at me.

The last choice for everything and everyone the backhanded comments, the ridicule made out of me.

Then I lost 20kgs got into powerlifting now although I'm 120kgs I look like a walking bear with broader back, wider shoulders and arms that make me proud.

Now everyone wants to be around me, women give me a chance to talk they don't avoid me. But somewhere along this journey I realised how hard it was for the past me to get up from the bed when I used to fall sick how hard it was to go to freshen up and how important it was for me to have the strength to hold my own.

Come 2025 I'm happy, I use phones I scroll insta I do everything but I dedicate 2 hours of my day regardless of anything to lifting weights now I get attention from women but now that I know it's because of the looks I don't bother much about it but do let me know if my story till now is something that you want to achieve I will try to be as helpful as possible but again it wouldn't happen unless "YOU" as an individual want it to change.

U r doing wfh?

I also had the same problem. Try to reduce the usage step by step. I also uninstalled Instagram but started using YouTube. Earlier I tried to completely avoid YT but I failed. Then I found that by turning off the web activity history, youtube will not recommend any new content. By doing this my addiction to youtube significantly reduced. Now I only get videos and shorts from a few subscribed channels. The contents are very limited. So after a few scrolls I will get the content that I already watched last day. This will help you reduce the addiction and this will have less impact on the mental health.

You can't avoid phone as a IT engineer

Go for a walk or gym right after office. That way you wont feel the laziness while going to the office.

How I’ve Been Managing Phone Addiction (Small Wins, Big Impact)

Just wanted to share a few things that have genuinely helped me cut down on phone usage—hoping it might help you too!

1. Accept that phones are part of life now: It's not realistic to stop using phones completely. Instead, I’ve started focusing on how I use it and when.

2. Break the habit of unconscious scrolling: I realized I kept picking up my phone without thinking—just because it was nearby. Now, I keep it on loud and place it far from me, like a landline. I only pick it up when there’s an actual call or something important and keep it back there at same place.

Free Weekend Ideas That Helped Me:

📚 Restart an old hobby – I began reading physical books again (not e-books). It’s a different kind of joy. (this was of great help its same as having a phone but not that addictive , specially if you read any self help book) 📝 Track time offline – I use a small notebook to jot down how I spend my day. It helped me stay aware and get back on track.