The Level Up English Podcast (Natural British English) #369 Do This to Stop Phone Addiction
Mar 25, 2026
Practical tips for cutting down phone time and reclaiming attention. Ways to measure use, add friction, and make your phone boring to resist temptation. Ideas for bedtime habits, notification control, phone-free days, and simple study tools for learning English on the go. Mindset shifts about boredom, presence, and treating technology as a tool rather than a master.
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Sweaty Recording Because Aircon Failed
- Michael mentions his aircon broke and he became increasingly red and sweaty during recording.
- He uses this personal detail repeatedly to explain growing discomfort and to speed up sections near the end.
Add Friction To Stop Impulsive Use
- Add friction to tempting actions by forcing effort to access them.
- Examples: use desktop-only versions, don't save passwords, or require re-downloads so impulsive scrolling becomes inconvenient.
Turn Screen Time Into A Weekly Game
- Gamify and track screen time to reduce it week by week.
- Michael suggests using screen-time stats as a challenge (e.g., lower average daily hours from 5 to 4.5) but notes work-related use can complicate this.