One Week of Keeping an Eye on my Phone Usage
A week ago I wrote about wanting to cut down on phone usage. I kept that idea in my mind throughout the week, and tried to get an idea of what the problem was.
Just to give some raw data, my average screen time for the week before last was around 6 hours per day. This past week it's just under 4 and a half hours per day.
So you could say that's an improvement, and I guess it is. But last week was more about myself noticing trends, and seeing what I could do without any major effect, and just by reminding myself occasionally that scrolling for hours may not be the best use of my time.
I noticed that I have a few occasions where I feel I want to grab my phone:
- When I'm between tasks.
- On my commute.
- When I'm bored.
- When I'm procrastinating.
Essentially, I tend to use my phone to fill gaps in time.
As for what I do on my phone, here is the past week split by category. Including only those which I have spent over 30 mins in the whole week, and only the apps/websites that have reasonable usage
- Social - 9 hours. (X, Instagram, Messages, Threads, Mastodon...)
- Entertainment - 5 hours. (YouTube, Spotify...)
- Other - 3 hours. (Remote, Home...)
- Utilities - 2 hours (Work Chat...)
- Games - 2 hours.
- Productivity & Finance - 1.5 hours. (Mail, Claude...)
I thought about the idea of using my phone less over the week, and I realised that it's not the phone itself that I want to stop using. Because a phone isn't really just a phone, it's a handheld computer[1]. It can be used for important and useful tasks, such as communication, reading, listening to music, taking photos, etc. You could also say it can be a tool for entertainment, e.g. watching videos, playing games, etc.
The problem I've noticed that I have myself in regards to my phone, is that a lot of the time there's no intention behind how I use it. When I'm at work and I need to wait for something to compile, tests to run, or I'm waiting on a response from an agent[2], my phone—or social media—is the first thing my mind gravitates towards. I'm now wondering how much time I'm wasting simply with these short bursts of usage.
Additionally, I was a bit torn with my commute time. On the 3 days that I travel to the office, I spend just over 3 hours per day commuting. That consists of some walking, but mostly on a ~35 minute train into London, and a ~15 minute tube ride, both ways.
For those train journeys, I don't have a reliable network connection, and I rarely even get a seat. So what I can do on them is already limited. Right now I resort to music, simple games that can fill time, or maybe catching up on RSS or social media.
I don't want to be too harsh on myself and say that I can't use my phone during my commute, or get annoyed that for these days, my usage is higher. But there's definitely ways in which I can use this time better. I'm going to try and explore a few podcasts that interest me, or books that I can read.
Although, I'm going to potentially have a look at a few ebooks to start off with. I already have a lot of physical books that I want to read, and I've started a few of them. But I can never find a way to build a reading habit. Hopefully I can combine a few things together, and both make better use of my commute time, give me something to do on my phone that isn't scrolling social media, and also help build a reading habit.
All in all, it wasn't a week of big revelations, but I do have a next step of where I want to improve. Next week will be another one of trying to slowly start to use my phone in a more intentional way, and also stopping myself when I'm only getting my phone out to waste time.






