Scroll, Tap, Repeat: Why Phones Dominate Our Lives
Are You Really in Control of Your Phone?
Hey friends,
Let me ask you this: How many times have you caught yourself reaching for your phone to answer maybe one quick thing and discovered you’ve been at it for an hour? Did you have a productive reason for it, or was it because you willingly got sucked into a delicious vortex of endless scrolling?
The other day, I found myself unlocking my phone; I don’t even know why—nothing, no buzz, no notification, just a reflex. It's become automatic—wired into our brains to check for something even if nothing is there.
It made me wonder: Am I in control of my phone?
Here’s the thing: It has nothing to do with willpower. That's about the psychology and design tricks we don't like. Phones are designed to keep us using them, with notifications, infinite scrolls, and personalized feeds intended to hit the dopamine button (the same as the chemical that causes us to eat or game).
Did you know there is a term for it, “FOMO” (fear of missing out)? There’s that uncontrollable feeling that you might miss something cool on social media. Besides getting validation from likes and comments, it’s no wonder we keep returning for more.
To be honest, spending significant time on phones deprives us of the things that really matter in our lives, namely relationships, hobbies, and personal development.
Here’s what I’ve started doing to regain control:
Turn off unnecessary notifications: Some things don’t need your immediate attention.
Set boundaries: For example, no phones at the table or the beginning of the day.
Use apps intentionally: I have decided to log off when I’m done (e.g., message a friend or find an article) instead of endless scrolling.
Replace screen time with meaningful activities: It makes a huge difference when you fill that space with something rewarding—like journaling, exercising, or reading.
Let me ask you again: What would you do with an extra hour a day if not wasted on your phone? Would you spend more time with loved ones? Learn a skill you’ve been putting off? Get better sleep?
I would love to hear how you keep your phone use under control—what's been helpful for you?
Have a great week!
Nikesh Lagun
✨ My Top Pick for This Week
🎬 Video: Ali Abdaal shares five evidence-based strategies to significantly increase the likelihood of achieving your goals in 2025, emphasizing the importance of setting and reviewing goals, monitoring progress, visualizing obstacles, and tying goals to personal identity.
Essential Resources for Your Adventure 🔗
🎯 Ask Yourself: What Do I Need to Be Doing Right Now? | Access here
What’s your sole purpose in life?📱 160 Million People Use These Two Productivity Apps. Here’s Why | Access here
Mastering Personal Productivity with Notion and Miro.📆 Don’t Have Productive Days? Try Organizing Your Hours Like This | Access here
It’s not about having more time, but using what you have better.🚀 5 Actionable Ways to Boost Productivity From Fatigue to Focus | Access here
It’s a blueprint for reclaiming your time and energy.🛠️ 4 Strategies Individuals Can Use To Mend New Productive Habits | Access here
Modifying habits doesn’t require sharp changes; small tweaks gradually lead to significant transformation.🌱 6 Lessons You Can Discover Only Leaving Your Comfort Zone | Access here
The surprising lessons wait outside your comfort zone.📵 6 Proven Strategies to Overcome Digital Distractions | Access here
Effective methods to stay focused in the digital age.
P.S. If you want to read my blog articles on personal growth, time management, and productivity, you might want to check them out here: Medium Newsletter. Also, connect on LinkedIn, Twitter, & Instagram.