I was always tethered to my phone at home.
It lived in my pocket, following me from room to room.
But this was a terrible way to live. I was rarely present in what I was actually doing. And just the feeling of having it within arm's reach gave me license to constantly pull it out — often for no reason.
So I started using the Landline Method
I keep my phone on a shelf in the kitchen, plugged into a charger. And anytime I need it, I have to walk to it. I don't allow myself to unplug it and take it with me around the house. I use it in that spot, like an old landline telephone that had to be plugged into the wall to work. (Before the cordless ones were invented!)
And there's no chair nearby so I need to stand to use it.
Using the Landline Method helps in a few ways
- You'll check your phone less because it's inconvenient to do so.
- When you do check it, you'll spend less time on it because it's less comfortable than scrolling on the couch like you normally do.
- You'll self-interrupt less and be more engaged in the activities you're doing — which leads to greater presence and concentration.
- If you're really addicted to your phone, you'll gradually feel more comfortable being at a distance from it.
The Takeaway
Give your phone a permanent home at home. Treat it like a landline and only use it in that spot.
