Confessions of a Phone Addict: My Journey Out of the Dark Hole

Hi friend,

I've been talking about unconventional things that secretly derail our productivity.

Last week, we explored sleep cycles and their importance to our well-being, if you missed it, you can catch up on it here.

Today, I want to discuss another silent killer that affects not just our productivity, but our overall well-being - something I've personally been struggling with lately.

I’ve mentioned this before in earlier newsletters, but even I—someone who’s shared tips on this—have fallen back into bad habits over the last few months.

And that silent killer? It’s the shiny object that’s always with you.

Yep, you guessed it: your phone.

I’ve talked about curbing my phone addiction in the past, and I’ve shared strategies that worked for me.

But recently, I found myself slipping back into old patterns.

It started with Twitter. I noticed I was spending way too much time scrolling, so I set a one-hour daily limit. Problem solved, right?

Not quite.

I soon realized Twitter wasn’t the real issue.

Even after hitting my one-hour limit, I’d find myself mindlessly switching between apps—WhatsApp, TikTok, Instagram—without any real purpose.

I told myself I wouldn’t click “Ignore Limit” on my iPhone whenever i get the pop up from twitter regarding maxing my daily limit, but I still couldn’t put my phone down.

Here’s the thing: I’m not even a big Instagram or TikTok user.

I have a business to run, so I’d pop in, post, and leave.

But I realized I was just craving that constant connection to my phone. Maybe it was the DMs from potential customers, or maybe it was just habit.

Either way, one thing became clear: I was addicted to my phone.

If any of this sounds familiar, you’re not alone. And if you’re in that dark hole right now, I’m here to tell you there’s a way out.

Let me break it down for you:

1. Your Phone Steals Your Time with Yourself

One of the biggest issues with phone addiction is that it takes away your ability to be alone with your thoughts. You’re constantly avoiding boredom by reaching for that shiny object.

But here’s the truth: creativity, problem-solving, and growth come from those moments of stillness.

When you’re alone with your thoughts, you can analyze what’s working in your life, identify gaps, and plan how to move forward. Your phone robs you of that.

2. It Fuels Comparison and Shapes Your Reality

The constant exposure to social media puts you in a state of comparison—whether you realize it or not.

You see curated highlights of other people’s lives and subconsciously start measuring yourself against them.

Over time, this shapes how you think, what you value, and even your sense of reality.

3. It Creates Anxiety

The endless scrolling, notifications, and information overload keep your brain in a constant state of low-level anxiety.

You’re always “on,” always distracted, and never truly present. This anxiety builds up over time, leaving you feeling drained and unfocused without even knowing why.

By now, you probably don’t need me to list the benefits of having a healthy relationship with your phone.

You can see it for yourself.

The numbers might surprise you—or even shock you.

The truth is, you need to declutter.

You need to take charge of your life and create space for boredom, creativity, and growth.

It’s in those quiet moments that you’ll find the clarity to create, learn, and do the things that truly matter.

Next week, I’ll share practical tips i am taking on how to reshape your relationship with your phone.

Some people advocate for extreme measures—like quitting social media altogether.

While that can work wonders, it’s not realistic for everyone. I run a business on social media, so I can’t just walk away. Instead, I’ve had to find a way to redefine my relationship with my phone.

If you’re in the same boat, stick with me. We’ll figure this out together.

And if you don’t have a business or personal reason to stay on social media? I’d strongly recommend a detox—even if it’s just for a few months.

Until next week, my friend.

With you on this journey, always.
Uthman