Habit Tracked
I chose to track my habit of spending too much time on my phone, because it relates to other goals I have in my life. For instance, I want to go to bed earlier, but often don’t because I am scrolling on my phone for way longer than expected, leading me to wake up later and be more tired the next day. I also often go on my phone to avoid work that stresses me out or that I know will demand a significant effort. I have multiple apps that affect this, including dm messages on platforms, social media, and even some games. Through doing this, I aimed to better understand how and why it occurs, so that I can better address it.
Measurement & Observations
I tracked the habit over the course of two days, with attention to when I would go on my phone, for what purpose (e.g. to check something important but then getting distracted and scrolling), and how much time I spent each time. I noticed that I particularly spent a lot of time on my phone 1) right after I went to my bed to go to sleep, 2) when I had large chunks of free time, 3) when I was procrastinating on work I needed to do, and 4) when I felt overwhelmed.
Model 1: Connection Circle
Through this model, I sought to demonstrate and understand all of the possible causes that contribute to my habit. I have previously noticed that I go through periods in my life where I do not spend much time on certain apps or on my phone more generally, without having to make a conscious effort to do so. I simply don’t experience the temptation. Other times, I am spending significant time despite knowing I shouldn’t. Through this diagram, I was able to understand what conditions can lead to each case. For instance, in periods where I am spending a lot of time around other people, have a busy schedule, some commitment that forces me to wake up early in the morning, and when I am excited about the work I do, I have decreased screen time. On the other hand, when I am not spending time with people, or feel overwhelmed, anxious, and behind on work, I tend to spend more time on distracting apps. This becomes a self-reinforcing cycle, where multiple bad habits can form that further reinforce the underlying habit I am trying to address. Through this exercise, it was further reaffirmed to me that creating an environment conducive to overall positive habits is key for trying to change any particular behaviour.
Model 2: Fishbone Diagram
Through the fishbone diagram, I aimed to shift from the specific actions and behaviours that reinforce my phone usage, toward the environment and factors that contribute to it. For instance, receiving constant notifications can lead me to open a given app at a time I did not intend, so a solution can be to avoid allowing notifications from apps I am trying to spend less time on. Similarly, a game that only requires a few minutes of my time a day and is easy to access/play can make use it with that initial mindset, only to realize hours have gone by. A solution can be trying to avoid adopting new similar applications. Furthermore, I sought to understand factors in my daily life and environment that contribute, so I can better understand how to create an environment conducive to the behaviours I want. This parallels what we learned about in the article, which emphasized how habit formation is not about willpower and self-control, but rather, about the environment we create and exist in.
Key Lessons Learned
- I spend more time on my phone when I spend less time with other people.
- My screen time increases when I feel overwhelmed, stressed, or am avoiding work I do not enjoy.
- Time spent on my phone before bed constitutes the most significant chunk of my screen time.
- Intentional progress toward improving one habit will improve habits across several other areas (and vice versa).
What I Would Do Differently Next Time
Next time, I would track a longer period, such as a week, because it is more representative of my normal pattern. In a two-day interval, there may be one-time events or other factors that can skew the results, which is minimized over a longer time period. I would also incorporate things such as screen time limit settings, so I can see how I respond to that (e.g. whether I continue to defer it) when I know I am specifically measuring screen time. Finally, I would also track other events in my life, e.g. whether I have particular deadlines or events that week, that affect the results.
