Losing time to your phone: understanding and changing habits

When your phone cuts your day into pieces: signs, questions to reflect on, and how coaching works on habits rather than bans.

Life online

You plan a lot, but notifications, videos and chats cut your day into pieces. By evening you have no time left for what mattered to you.

How it can show up

You check your phone before you are properly awake.
With tasks that need concentration you reach for your phone after a few minutes.
You are surprised when you see your screen time.
In the evening you scroll for longer than you really want to.

Questions for you

There are no right answers. Take the question that stays with you.

In which moments do you reach for your phone most: boredom, stress or uncertainty?
Which app costs you the most time, and what does it give you?
What would you like an extra hour a day for?
Which one rule would you try out for a week?

Where coaching can help

Coaching is about habits, not bans: when do you reach for your phone, what are you looking for there, and what would help you instead? From there come small rules that work in everyday life.

When other help fits better

If you notice that you can no longer control your use despite serious consequences, an addiction counselling service is the right place to go.

If it is too much right now

Coaching is not psychotherapy and not a crisis service. If you are in danger or thinking about harming yourself, contact the emergency services where you are right away, or a crisis service near you.

Want to talk it through?

In a free 20-minute intro call we look at whether coaching is the right way to work on this for you. If it is not, I will tell you so.

Book an intro call