Reader Q&A #6 | My phone usage is down, but my computer use is up. Help!

When you realize that you're just trading in one device for another, what can you do?

E-mail, research, meal-planning, writing, grocery ordering, vacation planning, life planning — these are all things that we can use get done on our computers instead of our smartphones, eliminating the temptation to scroll or waste time.

Our computers aren’t temptation-free, however. In fact, for many (especially gamers), they can be their own version of a black-hole. The internet is the internet. Screens are screens. Which leads to today’s reader question…

Q: My phone usage is down, but I just waste time on my laptop instead, sometimes hours. Do you have any advice for “dumbing” my computer?

First of all, you should celebrate the win for what it is – your phone usage is down. That’s incredible. That was probably your first goal, and you did it. Bravo!

Now, you have to dig in a bit more. Are you simply swapping time from one device to another? Are you filling the gap of the time you were spending on your phone now on your computer? Looks like it. Let’s solve that problem.

A healthy replacement

The very first thing you need to focus on is what you’re going to be doing instead of spending time on your devices. If you’re currently spending hours on your computer, you need to fill that time with healthy alternatives. Time is time. You cannot expect to just do nothing in those hours you’re getting back.

Maybe you’ll pick up a new hobby, start a new exercise routine, start reading more, or get into some new podcasts. Whatever you choose – be realistic with yourself. Ask “is this something I will choose over my laptop?”

Ideally, you choose a few things and always keep it fresh. Push yourself to explore new things, explore new places. You might surprise yourself with your own abilities.

What to do instead of scrolling

Most importantly, keep your motivation in mind. Right now, your digital activities probably provide more of a dopamine boost than, say, going for a walk. It might be harder to focus on reading or learning a new skill. Just remember why you made the choices you did. Remember, you want this life.

Some rules

Once you know how you’re going to fill your time when you’re off your computer, set yourself up for success for time spent on your computer. Give yourself some solid boundaries:

• Set strict times of the day that you can use your laptop and for what tasks. I like to think of this as “office hours.”

• When you aren’t using it, keep your laptop out of sight.

• Alternatively, keep your laptop somewhere “uncomfortable” — I keep mine on a high counter. If i want to check my email, I can use it quickly, but I’m not on the couch where I’m more likely to get caught up doing something off-topic.

Call in the reinforcements

If you need some extra help staying away from specific sites or only spending a specific time on them, consider website blockers that work on your desktop. Here’s some top rated options:

• Freedom

• Focus Me

• Stay Focusd

• App Block

• Forest App

Once again, I want you to be proud of yourself for making changes. It’s not often an overnight lifestyle change, it can take some tinkering. You’re making progress! Keep it up.

If you’d like to submit a question to be answered in a future installment, message me or submit a question on the chat.