"It crept in quietly: the late-night scrolling sessions, the reflex to check notifications during conversations, the way I'd reach for my phone without thinking the moment I felt bored or anxious. It wasn't dramatic like a fight with a friend or a bad hangover, but it was just as corrosive. When I finally admitted to myself that my phone might be my most toxic relationship, I knew I had to do something about it."
"The trigger wasn't a single event but a buildup of small signals I couldn't ignore. My sleep was wrecked. I'd lie awake for hours, scrolling TikTok or Instagram, checking X or LinkedIn, convincing myself that one more video or article would relax me. Instead, I'd wake up anxious, already behind, because my brain had been buzzing long before my alarm went off."
The past year involved eliminating toxic relationships and habits: ending draining romantic ties, distancing false friends, leaving burnout-inducing work situations, and cutting back on alcohol. One overlooked toxic relationship was the cellphone and its apps, which shifted the phone from a tool into something that dictated time, communication, and thought. Phone use crept in through late-night scrolling, reflexive notification checks, and reaching for the device when bored or anxious. The buildup produced anxiety, ruined sleep, irritability, and poor focus. Deleting all apps except calling and texting produced greater presence, clearer thinking, and better rest.
Read at Business Insider
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