Phone Productivity: A Masterclass On Using Your Phone Effectively | Austin Chan | Skillshare

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Phone Productivity: A Masterclass On Using Your Phone Effectively

teacher avatar Austin Chan, Product Designer and Content Creator

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

10 Lessons (57m)
    • 1. Introduction

      2:48
    • 2. Finding Your Baseline

      4:03
    • 3. Usage Time

      7:11
    • 4. Notifications

      7:54
    • 5. Digital Decluttering

      8:12
    • 6. The Habit Loop

      6:44
    • 7. My Favourite Applications

      7:12
    • 8. Tips and Tricks

      6:50
    • 9. 7 Day Challenge

      4:16
    • 10. Conclusion

      1:37
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About This Class

Master Your Phone For Productivity!

Completely change the way you think about your phone by using it to its full potential for productivity, rather than procrastination.

As the founder of KickYourPhone, Austin is experienced in the common misconception of how phones lead to procrastination. Having created an entire business to help people manage their addictive phone habits, he is also familiar with the remarkable potential these devices have to help increase productivity in your everyday life. Join Austin as he reveals the promising benefits of phones for a productive lifestyle.

Fundamental lessons include:

  • Utilizing Notifications
  • Explaining Usage Time
  • The Art of Digital Decluttering
  • Optimizing The Habit Loop

No matter your current lifestyle, or experience, the beauty of this course is that it is applicable to anyone and everyone who has access to a phone. Whether you're a student preparing for your future, or an adult struggling with organizing their life, this course will prove to be beneficial for your life. Stop using your phone to get away from productivity, and start incorporating it!

Meet Your Teacher

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Austin Chan

Product Designer and Content Creator

Teacher

 

Hey! I'm Austin.

I'm a Product Designer & Podcaster trying to solve problems that I have and sharing them online. Learning new things is what I love doing, and sharing the things I have learned is an amazing plus side to it. I've been on the internet my entire life, it's crazy to see how much it is online nowadays.

I've dabbled into a lot of projects and failed at most of them. I would love to teach you what I've learned on the way and to avoid the mistakes that I have made along the way. I want you to take what you've learned to become a better person.

I've been teaching for 6+ years. I have always loved creating things and that is shown through the things I have done on the internet. Blogs, Podcasts, Courses, anything, you name it. I have tried it, a... See full profile

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Transcripts

1. Introduction: technology is a beautiful thing. Over the past dozens of years we have been engaging with technology, and we've been innovating so well that we have now personal computers, laptops, phones, cellphones. That's what this course is going to be about. This can either be our greatest ally or our greatest enemy. Every single day. We are using our phones and I cannot lie. Technology has made me better. I'm not arguing that technology is bad, but when it comes to productivity, this class is going to be about how you can maximize your screen time every single day. So you control the technology. Not that the technology controls you. This course is going to be able to optimize your phone in a way that you can use it in a productive manner, knowing exactly what applications to install, where you should place it and ultimately techniques and tricks that you will be able to optimize your phone usage to How long do you want to use it On a day by day basis, It's courses for anyone who is interested in cutting down their screen time or being able to control how they use their phone in a more intentional manner. Now I remember when it was eight months ago when I started using my phone Ah, lodge, because I'm a teenager after text. People have friends, have social media, but I realized that I was using my phone for around 6 to 7 hours every day, and it was not something that I wanted to do. Every day I felt like I had more to do in my life. That wasn't based on simple using my phone every day. I felt like I had better things to do, and I wanted to spend my time or intentionally and more productively. So that's when I decided to start making the change. I've also made a course called Kick Your Phone, and this is pretty much a bundle of everything that I've taught within that more extensive course. So if you're interested in being able to create an environment where you take control of your phone in a more intentional and productive way, I believe that this course is for you. Now, the outline of this course will go as follows. We're first going to find your baseline for what and how long you use your phone for. We're then gonna talk about usage time and how you can optimize your usage time. We're then gonna talk about notifications and how you want to control these After a digital of the clutter, how you should clear your abs. What APS you should keep. Next. We're gonna talk about my favorite applications, whether you're on Apple or Android, my favorite applications for managing screen time. Then we'll go on to final tips and tricks. And lastly, we're gonna do a final seven day challenge exactly where you can find yourself with your baseline and improving your screen time through a seven day challenge. That is the outline of the course. I hope that you'll join me on this journey towards making your life more productive through taking control of your phone. I'd love to see you in the class. 2. Finding Your Baseline: this lesson. Morning. We're talking about finding your baseline. I'm so excited that you decided to join in this class now in the Scots were going to be talking about starting at where you are at for me. When I started my phone journey, my phone productive journey. I started at around six hours every day. I remember. I think it was probably you're a year ago or around eight months ago when I started actually realizing how much I used my phone every single day. And it wasn't until I was randomly scrolling instagram that I stopped myself. And I was like, How much time am I spending on my phone? So I installed an application, and I found out that every single day I was spending around 6 to 7 hours every day on my phone, which was definitely something that I didn't want to do, because although some people would enjoy spending that much time on their phone, maybe they're connecting with friends. We all have different reasons, but for me, I wanted to be able to do more things with my life in regards of school academics and just building my own side projects. So I ask myself, Is this time really important to me? And it told me, know So I decided to cut down on my phone usage, and ultimately that's how my journey began. So that was around eight months ago as using it around six hours every day. Now I use it around 30 to 1 hour every single day. I still need to talk with friends, of course, and I still need to do some things. That's why it's not completely cut to zero, which I don't believe that it should be for anyone. So the point of this course is going to be finding a baseline for yourself, finding exactly where you're starting this journey and ultimately, when you end your journey after finishing this course, or doing more research for yourself whenever maybe finding exactly how far you've come as a person and how far your productivity through your phone has increased. So let's say today you would find yourself at four hours and 30 minutes, and by the end of this course you're at one hour and 30 minutes. But that's exactly how long you want to spend your phone on your phone. Well, then that could be considered a success. You cut your screen time by three hours, which is a crazy amount, because the main exercise that I did was I saw how much are spending my phone on a day by day basis. And then I multiplied that by 365. So I found how long are spending it on per year average? And it's Ah, it was that I was spending my time. I was spending 40% of my year on. I'm not sure that's correct. 25% of my year on my phone, because it's 1/4 yet. Ah, spending that much time on my phone and that was not something I wanted to do. So this point of this exercise is if you're currently on an iPhone, all you need to do is go on screen time and find exactly your weekly average. Then go and find your daily average, and that should be your baseline for the entire course. That's what you start off with. Now. If you're on Android, I have a video down below, which is gonna be called my favorite applications, and these were going to be my favorite applications when I used to use an android to actually monitor my screen time and ultimately, how I managed by screen time. So if you're on, Apple is going screen time. If you're on Android, go down, click my favorite applications. You'll then go and see exactly what you need to download. And if you don't have it today, come back tomorrow, find your baseline and then continue with the course. Now, when you first start off with your baseline, I don't want you to be embarrassed. I don't want you to think that Oh, this so bad Because all of us start somewhere. And if you start off at eight hours, 10 hours, whatever may be this is just gonna be a journey for you. And even if you can cut it down by an hour to I would call that a success by the end of the course. So really, just don't be embarrassed by the number that you have. We're all starting at some point, so just find yourself where you are and write that down so you can see and track how far you come by the end of this course and because you virgin it down, you'll be a lot more proud of yourself by taking this course and finishing it all the way through 3. Usage Time: in this lesson, we're gonna be talking about usage time and exactly how it plays such an important role when it comes to your own productivity, I want you to imagine when you're doing something super important. Maybe you have a client project that you're working on and you're currently and flow. You're doing deep work, your super focused, and suddenly your phone goes off and then, okay, you're working and you turn over to your phone, you pick it up. You look at the notification, and it's something not important. Maybe it's an APP update or whatever it may be. You were in the zone, you're in the flow and you were disrupted by a simple notification. I don't think that's worth it, in my opinion, because studies say that it takes roughly 23 minutes after you are doing something productive or you're focused on something, you get a distraction and you ultimately take 23 minutes before you can become fully focused on the task at hand again. And I actually don't believe that being able to just simply be distracted by something that's not super important, that probably is not an emergency. I don't think that's worth it. Simply risking all of your product productive time for a small notification. I don't think that's worth it. But in this lesson, we're gonna be talking about how you can manage yourself in a way in which you can look at your schedule, your day to day schedule and figure out exactly where you tell yourself You want to use your phone because I'm not. I'm not an advocate of completely getting rid of your phone. I think phones are amazing. I think that they can give a lot of value within our lives. But when used correctly and when used intentionally, that is the best way for us. So if within this lesson we're gonna be talking about looking at your daily schedule, we're then gonna talk about what you want to do with your time instead and lastly, giving yourself a time to use it daily. With all of this being said, I want you to start off by giving yourself a specific amount of time every single day. You want to use your phone for me. When I first started with six hours dropping down to around 32 an hour, it was I wanted to use my phone for less than one hour every single day. That's the number I gave myself. That's the number that allowed me to continue talking with people that I cared about on social media doing the things that I needed to do. If I'm outside, I'll check my email, whatever. Maybe I gave myself leeway for 30 minutes. Now I want you to write down Bright beside. You can give yourself like a Ford Slash or a slash right beside your baseline number, and write down the number that you want to actually go and have as a screen time every single day. So let's say you have six hours every day as your current baseline screen time. You want to be able to use your phone for two hours every day. Your company requires you to be on call for however long. That's OK. Give yourself a number, and as you give yourself that number, just have them compared to by each other. Then subtract one another and see how much you need to decrease your time. Every single day for this case would be six hours to two hours, so that's four hours for me. It was six hours to one hour, which would be 55 hours decrease. Find how much you need to decrease every single day. And once you find that decrease, you can then create a schedule for yourself of okay, For the 1st 4 hours of my day, I'm not gonna check my phone. But after I finished my deep work, I'm then going to go and implementing everything else in this specific course. I'm then going to go into my room where I keep my phone. It's outside of where I actually work, but it's in my room. I'll then go to my room and I'll track my phone, check my notifications for 20 minutes, and I'll do this three times throughout the day. So that means 20 minutes here. 20 minutes there. 20 minutes there, 60 minutes. You want to be able to build a schedule for yourself? Exactly Where are you going to wear and when are you going to use your phone? Every single day? Because when you plan it for yourself, it becomes a lot easier to tell yourself. Wait. Is this the time I was supposed to use my phone? If not, then you will probably there's a higher chance that you'll drop the phone and tell yourself . Okay, this is not the time for me to check my phone. I have specific times set for myself to actually go and check my phone so you can put that in your schedule, or you can just give yourself a physical reminder. What I used to do is I put a sticky note on my phone on top of it or on the back, and I would write down two times exactly what I told myself. I would use my phone, for example for me. I would use my phone from 12 to 12. 30. Well, I would write out down on a stick. You don't put it on my phone. So if it was not the specific time that I would be using it, then I wouldn't use it, an alternative that you can definitely use. This is in my favorite applications as well is you can limit yourself towards the time you actually use it. Apple has a screen time feature where it tells you exactly when you can use it, and you can set that for yourself. I would highly recommend this when you first start off. It's very simple to set up, and it will give you a barrier towards if you're actually using your phone in the time that you're supposed to be using it or not. With all of this time that you have that, let's say you're cutting from 6 to 2, you're gonna have four extra hours without us lauding yourself for four hours of things to do. You're probably going to resort back to your phone usage, and that's the entire point of what we're trying not to do. So what I mean by this is you're gonna be given four hours, allocate four hours of things to do, whether that would be going for a walk or visiting with friends or going online and building a business for yourself four hours a day can go a lot for yourself. And by being productive and giving yourself this specific time time slot, it's very effective to actually asking yourself. Okay, with all of this extra time, what do I want to do? Instead of using my phone with that simple question, you can write down 5 to 10 things of things you would prefer doing rather than going on your phone. And remember, the number that you said yourself set for yourself is your own number is how long you want to use your phone for, and whatever the the decreases or the subtraction is is you should ask yourself, What would I rather do on my What would I rather do instead of going on my phone? And that's the question that you need to ask yourself. OK, so just to recap, the best way to actually go and have a decrease of phone usage is giving yourself a goal, telling yourself how much you want to decrease by the end of this challenge. By the end of this course, and allotting that specific decrease that subtraction to doing something else and also putting it inside of your calendar or giving yourself a notification a reminder for yourself of Okay, I am going to use my phone from here to here. If it's not within the specific times that I won't use my phone and simply by being more self aware of exactly when you want to use your phone, you're then going to be able to catch out a lot more patterns of when you use your phone and exactly why you use your phone in the first place within these times, a lot of the times we use them simply just because we're bored or we have nothing else to do. So giving yourself these intentional times will help you a lot. Your time for productive measures. 4. Notifications: in this lesson. We're gonna be talking about notifications and I Congar Inti you that for me, this was the biggest game changer When I told myself exactly what notifications I allowed in my life and what I didn't that really changed the game for me. It stopped me from getting checking my phone randomly and compulsively. Whenever I was bored, there would be a notification that came up and I'd stop whatever as doing to go and check that notification. In the past lesson, I talked about doing deep work and getting distracted by notification and it taking 23 hour , 23 minutes before being fully focused on the task at hand. Well, this is gonna be notifications. And exactly this specifically for you. You want to be able to tell yourself exactly what kind of notifications you want to allow in your life for me. Currently, I allow zero notifications. I have none other than a phone call, which is automatic. You can't. I don't think you can turn that off except for airplane, but we're gonna talk about that later. But when it comes to legitimate notifications that come in my task in the bar, that scrolls down. I don't know what you call that, but notifications Tab, I have zero other than my alarm. I have nothing that shows up there. And because of that change, I have been super more productive. I leave my phone essentially anywhere, and it can't distract me. It's on silent. I get zero notifications and essentially I can put my phone right here. And it doesn't distract because I simply don't need to use it. Doesn't detract. But we then go on to asking the question for you. How and what kind of notifications do you want to allow for yourself? Now, what I would recommend is you just turn them all off. But of course, there's always gonna be emergencies for you, whether it be text. If you have someone texting you who's important, whether that be a boss coworker, whatever you need to go into your settings, whether that be apple android, go into your settings and for each and every single application, ask yourself, Do I genuinely need a notification from this up? Now we're gonna be talking about what APS you need specifically, but that's for later lesson. But Astros off genuinely every single application do I need this notification and most likely for every single app. You probably don't need it now, of course, there's gonna be phone call text. What's up? The communication ones that you definitely need to talk to. Co workers and what not, But do you really need notifications for clash of clans, Clash Royale bees that absolutely have no impact on your life for me. I would argue that 99% of your APS you probably don't need a notification for And after that, you're gonna be like Austin. But I'm gonna miss my daily rewards on my specific game or something. That's not going to matter, because eventually we're going to go through actually clearing your applications and asking yourself specific key questions of Does this add value to your life? If it doesn't, then you don't need it anymore. Because you took this class is way to become more productive. And when you genuinely ask yourself becoming self aware, do I need this application in my life and has this application added more good or more harm to my life? You're going to find a lot of these actually don't contribute to a lot of good instead, with that being said, you're going to ask yourself which applications will I require notifications from? And I want you to be completely honest here because I'm giving you exactly what I think is true and what I think can be applicable to your life if you genuinely believe that you need clash of clans and I use that example cause I used to play clash of clans. But if you genuinely believe that you need clash of clans notifications than do it because I can't stop you. But I can give you the road map to what I believe is worth it. And I can give you the roadmap that I believe works. But it's all up to your own discretion. If you believe that and that works for you, then that's fine. Do what works for you, become self aware and find what notifications will benefit your life. Now I do want to also talk about emergencies. There is a lot of things that might happen with our within our own lives, and that's why I should always recommend having at least your cell phone on. I mean, your phone call option on and your text options on without being said as well. You should also, whenever you're working, I had another key point that whenever you're working, try to keep it on airplane mode because I realized there may be emergencies that happen. It's very unlikely, but whenever you're working, you want to be on airplane mode or at least turn on the silent buttons so you get no notifications and also it's on mute. So even if you do get a notification, you can't hear it because most of us will probably work for around 1 to 4 hours considered deep work and really, we don't want anything that is in our way. We don't want anything that is distracting us while we're in a state of flow or deep work. So really, ask yourself while you're working, Can I turn off my phone or can I turn on airplane mode or a Can I at least minimize or maximize the barrier towards using my phone asbestos possible so that I can actually genuinely use my phone for productive measures when you really get on to this point and becomes honest with yourself with with which notifications you want in your own life and in your own phone, then that's when you can really optimize being able to cut the habit of compulsively checking your phone every single couple of minutes. Now, one thing that I did want to mention it's not in my notes, but I do believe that this is very, very important if you have an application or a company like Facebook, instagram, Twitter, Tic Tac, all of these social media platforms, they are hiring and putting billions of dollars into making sure that you check your phone and you continuously check your phone and stay on the app. So you have essentially psychologists who are making the APS that you're using as addictive as possible. Now, for example, give you an example. For example, for example, Instagram. What Instagram does is once you have a let's say, you post a picture and Instagram is going to let's say you have ah 100 likes. Instagram's going to hold 50 of those likes. I don't know the exact number, but as an example, 50 of those likes, and even though you technically have 100 they're going to hold 50 of them, and when you go back to the APP, they're going to give you 25 more so they'll show you. Oh, you have 25 more likes that is going to be a dopamine hit for you. And once you get that dopamine hit, you're gonna tell yourself Wow, I'm gonna go check my phone one more time after this, and then a couple minutes later, you check your phone. They released 25 more likes. And that's another dopamine hit that's going to continuously get you hooked on using your phone. And that's exactly why all of these APs works so well because they're incentivizing you to check the phone and their incentivizing you to continuously use your phone over and over again. And that's why I act so strongly and tell so strongly towards turning off on the notifications except for the main critical ones. That's why act so strongly. And that's why I talk about them. So for your exercise, what I want you to do in this class before moving on, go on to your phone, go to settings and find exactly through every single app which ones you need and which ones you don't need, because turn off the ones that you don't need and the ones that you do need, ensure that they are turned on. And whenever you do go and work, make sure that you turn off your phone, turn on airplane mode or whatever does so that you maximize the barrier before actually working on important things. 5. Digital Decluttering: in this lesson, we're gonna be talking about how you can do a digital de clutter. Now I know that within the past couple of months with it, whenever you're listening to this, I can probably say that minimalism has taken over, and it has become a lot more mainstream than it has a couple years ago. Many people are increasing minimalism into their own, were into their own homes into their workspaces into their phones. And I want to be able to include minimalism at least a sense of digital minimalism within our own phones. So what I mean by that is within this specific lesson, we're gonna be talking about how you can optimize your phone in a way that set yourself up to that. It's not Massey, and that's how I believe it. There could be a much fancier term, or at least a better sounding term of exactly now, making it not messy. You're making it seem minimalism, if that makes any sense, but just setting yourself in a way, setting your phone up in a way that makes it so that it doesn't feel you know exactly what you want to find in wherever it is. So if you want to be able to find a specific app, you know exactly which subcategory it is or which folder it is. And you do not need to go and spend a couple minutes finding that app or finding your files , whatever may be. So within this specific lesson, we're gonna be talking about the exercise. I'll take you through out each and every single application. Now, I really do want you to implement this as a system. What I'm gonna ask you to do is depending how much storage you have on your phone. I hope that it won't take you more than 20 minutes, but you're going to go through each and every single folder that you have within application said you have and hopefully implement this in the future and as you remember it . But ask yourself within each and every single application, I am going to give you a list of three questions. And with these three questions, you will ask yourself for each and every single application, these three questions and see whether or not you need them. So as you go along these applications, I hope that during this either right now, while I'm talking or after this lesson, you can do this so you would have your phone up and open. You would go out probably short right here, but you would have your phone open, you'd go through each and every single application, and you would ask yourself these three questions to really hone into whether or not you need this app so you can give thes, thes, specific questions. A different rating, whether 11 is more important or they're not as important. But I'll read them right now. Three questions. You should ask yourself for every single app before either keeping it or deleting it, and they are first. Has this app added any value to my life? Well, this is subjective. Has it added any value within keeping you more organized, having making you have fun within a specific board time? Whatever. Maybe as long as you ask yourself has his at AP added any value to my life? Number two. We're taking this from Mary Condo. Now, if you don't know Mary Condo, she's very famous for, um, do you call it decluttering home decluttering and making sure that your house is nice and tidy this comes from Mary Condo. Does this app bring joy? I'm never really a big I'm not. I'm not against having phone games on your phone. If they bring joy to your life than sure to keep them if they help you de stress, sure, keep them. But if they don't really serve any purpose, you're just doing it because of the rewards. Or you're just doing it because you have to or you feel like you have to. Then I don't believe that it's worth it. So ask yourself, does this spark joy? Or does this bring joy to my life if it makes you happy and keep it so that is gonna be a second question, and the third question is has kind of like a two and one, but it is. Have I used this app in the past 30 days? So have I touched this app in the past 30 days and next off? Well, I need to use it in the next 90 days. Ah, lot of the hands we feel like we need to keep a in app simply because of the fact that will need it in the future. And it's too much of a hassle to use it once and to simply just keep it because, oh, I might need it in the future. So ask yourself in these two timeframes have I used in the past 30 days, and will I use it in the next 90 days simply by doing those two timeframes if you use it in a year, like maybe you might need it. But if you're saving yourself like a minute or two for your year or whatever in that time frame, so in general, just ask yourself these three questions, and you can rank them from 1 to 3, which, whichever one's more important. And I would say personally, if it gets rid if it clears two of these questions as yes or no, then you can either decide to keep it or delete it. For example, has this app added value to my life? If I say yes, okay and does it bring joy? Yes. Then I'll probably keep it. If I say no to does it bring joy and will I need it in the next 90 days and have that use it in the past 30 days? If I say no to both these. I'll probably do it it now. When it comes to this, I want you to spend around 20 minutes, hopefully 20 minutes, going through each and every single app, asking yourself these three questions. And if you automatically know that there's an app that you absolutely need or you absolutely do not need, then don't save yourself the trouble. Don't ask yourself the questions. Just go on with it, for example. Of these, for me would be something like Instagram. A lot of my friends I talk to you on the APP. I simply don't need to ask myself the question, because I know that this is a way that sparks joy for me. I need it because it adds value in my life. And, yes, I've used it in the past 9 30 days, and I plan on using it in the next 90 days. So very straightforward answers for some of the applications go through this and just ensure each and every single application actually goes through the specific checklist for yourself. Now, when it comes to the proximity of your phone with the applications that you have, you want to ensure that you want to. I'm going to talk about this in the next lesson is optimizing the habit loop and how you use your phone. But you want to make sure that you're distracting after ones that you don't necessarily want to use, or you want to restrict your phone usage on them. You want to ensure that they're far away. For example, For me, what I do is I ensure that I have a folder and it's on the next page, and for me to actually use an application that I don't necessarily want to use. I need to squirrel are swipe. Then click the folder. It's in a secondary folder. Click it again, and then I can use my app by setting up this barrier. It makes me a lot. It creates a barrier for me to actually use the application, and that means that I much like less likely to use the application itself now, for that means for applications that you absolutely need to use. Then that means you should keep them close, probably in your home page. Keep them close so you don't waste time using them, and they're very simple to find as well. Another thing that one last thing that I would absolutely recommend is utilized the utilities folder for me. Ah, I think it's mainly OK. No, it goes for both Apple and Android. When you swipe down, there's probably an area where you can see all of, ah, the utilities. You can use, for example, the time earthy. Calculate earthy. Ah, voice recorded those that just name a few. Make sure you maximizes find whichever ones are applicable to your own phone and find the ones that you use the most. Because here, saving a couple of seconds here a couple seconds here may not seem like a lot, but in the long run saves probably minutes to hours within your life. So I'd highly recommend for me. I use my calculator and my time or a lot, so I make sure that they are the first to on my utilities app. Make sure that you use these two within when you're actually going through your phone. The 20 minutes. Ask yourself all of the questions. Make sure all of your ops are in the proximity. You want them either there close or they're far, and lastly, ensure that your utilities are actually use a lead being utilized to their greatest capacity. This was all about digital declutter. It may not seem as pretty as the minimalists lifestyle most people talk about, but this was digital journalism. 6. The Habit Loop: in this lesson, we're gonna be talking about the habit loop and what role it plays within using our phone productively. Now, this one was something that probably plays the biggest role within exactly why we use our phone and why we continue to use their phone despite having the intentions to stop using our phone. Well, I want to share with you that. Okay, We're gonna point it right here. Now, this is three habit loop I'm going off. There are, I think two or three of them. There's one by Charles do Haggett. The power of habit. There's one by James Clear Atomic habits. I would recommend, um, for this class specifically, we're gonna be talking about James clears the habit loop. And this is simply because it has actually four instead of three. So it's easy to break down. No, it first starts off with the Q. Now, the Q is very simple. It is the notification or whatever inclines you to actually check your phone. Most likely it's gonna be your phone because either you get a notification or something Rings. That's the cue for your brain to say, Hey, I need to check my phone because something is new. You don't know exactly what is new, but you know that there is something you not tells your brain to go check your phone. That's why I so highly advise that you turn off your notifications. You want to reduce your phone, then you need to at least stop your cue. So this is a Q. This is the first step. It's the cute. You have your phone on your table or across the room makes a sound. It's your cue to go and check your phone next. You don't really check the phone, but you're like, OK, it's the craving. And this is the point where you're like, OK, I do kind of want to check my phone because I don't know exactly what what's going on in my phone. Maybe someone sent me a message or I got a new email about something that important that is , you telling yourself that Hey, I want to go check my phone and this is very strong. I've said in previous lessons that specifically, psychologists have then gone and spend billions. They have spent billions towards making your phone as addictive as possible. So that's your craving you want to go check your phone? No, the response is actually you going and checking your phone. You walking over picking up the phone, clicking the app and checking what was up and bounds. Quite simple and reward reward is your dopamine hit? I'll give you the example for Instagram. I've talked about this example before you going and checking your phone, and every single time you refresh you get new posts or you get new likes or comments or follows whatever this is. Your reward. Most of the times when you check your phone, your reward is going to be the dopamine hit. And the dopamine hit continues to tell yourself that when you get dopamine, you're going your brain's gonna tell you. Hey, this is good. I like this. So every single time you check your phone is going to reinforce something that tells you Hey, this isn't so bad. I like checking my phone because it gives me dopamine. Dopamine is when we get pleasure for some from something. So every single time that we check our phone, we're going to get pleasure from it, and that's going to continue the loop more and more so the more and more we check our phones, the more and more we get dopamine, the more and more we are going to like checking your phone, and it's gonna be a lot harder for us to actually stop this loop. Now we'll get onto. Why does this matter When we start to realize exactly how this plays a role within our own lives, it actually helps us towards stopping with stopping, using our phone as much. For example, I've covered the queue. The queue is exactly turning off notifications and so that you don't get that cue in the first place. When it comes to craving, you will then tell yourself with intention. Okay, I'm going to use my phones these specific times. I hope that you implemented this, and the craving is that it it might get worn off. It might not, but what you're doing within this habit loop is setting up yourself so that it's harder for you to use your phone or it makes it less desirable for you to use your phone. You might get the craving, or it might stop you in your tracks when you try to get the craving when it's that. Okay, It's not the time that I'm supposed to use my phone, so I'm not going to. That stops the craving. Next you get the response, which is actually using the phone. Now, when it comes to actually using the phone, you have something that I have implemented or I've talked about in the last lesson, which is setting up your phone in a way that makes it as hard as possible for you to check your distracting APS, for example, putting your applications as far as possible or setting up your screen time so you can't use your phone or you can't use this specific app until seven o'clock. Setting yourself up for a way that makes it as hard as possible for you to use your phone is the actual response. Now you might still get a reward, but you might feel bad about it because you are actually having an intentional set for yourself. Like Okay, I'm going to use my phone this time to this time, and if you break it, it probably It might feel good, but you might have some guilt at the end of it like OK, I wasn't supposed to use my phone at this time. I feel a little guilty now and simply by being able to set something up at each and every single part of this habit loop, you're going to disrupt, being able to use your phone and a lot of the times when it comes to using our phone in a compulsive fashion, it's mainly because it's out of habit. I don't blame you because we probably most of us live listening or watching this course have been using our phones for a majority of our lives. For me. I have had my phone for I got in great nine. So I've had my phone for four years and simply by using it for four years. Having Instagram having Facebook, tic tac, all of these applications, they've incentivized me to use my phone and check my phone over and over within a day. And by being able to catch yourself in the moment of exactly when you use your phone and being more intentional off when you want to use your phone more productively, then that's really when you catch yourself and when you stop using your phone out of habit . With that being said, I did want to ensure that you maximise exactly where this happened. Loop is playing a role in your life. It probably is different for all of us. Maybe you check your phone right when you wake up, it's different for all of us. So run yourself through the habit loop. You can check it online. Just two quick Google search the habit loop and you can find exactly when in your life do you check your phone out of habit. This is probably a negative habit that we all want a kick because we all probably want to do something better with our own lives. So whether that be checking your phone right after a shower or right when you wake up or right after a hard day of work, find exactly when it applies to you. If you want to keep the habit. If not, run us through this habit loop and really tweak each and every single portion of the habit loop to ensure that you are making it as hard as possible for you. When using your felt 7. My Favourite Applications: in this lesson, we're gonna be talking about my favorite and ultimately the ones that I have used. And they have shown the best potential. They have been the most effective in my low in life. So I'm going to break down the applications and they're gonna be in no particular order. I'm not gonna categorized. Um, I just believe I'll talk about them and I'll talk about exactly what they're used for. Why, that are good and some potential cons of thumb as well. Now, within this course, I'm gonna be trying to find the ones that apply to both Android and Apple. But if not, there are absolutely going to be alternatives or both of these. The 1st 1 I would highly recommend. And this one is for Apple users. I would highly recommend you don't need to download an app. Just use what Apple has given new screen time, and there are so many functions you can be able to block specifically APS that you don't want to use within a given timeframe. When you can use your phone specifically, you can white listen blacklists APs, for example, which APs can absolutely use whenever time in the day. And which acts can you only use from a specific time? So many functions, so many functionalities, and you can set up a password as well. This one out of highly recommend. You don't need to go and download another app, maybe for the challenge APS that I'll talk about later in this video. But if you have an apple, you can use what's given to you. It is very, very useful. It's very effective. Whatever they give you, you don't need to get anything else. So with that being said, unless there's another app that catches your eye within this lesson, then you can recommend. Then you can use that one, but otherwise use the screen time by Apple. It is the most by far, most simple, most effective, and it's already built in very simple to use. So I'd highly recommend that to start for Apple users, when it comes to Android users, the best that I would recommend the one that I have personally used to drop my screen time to less than one hour was called your our Now I. There are probably tons of applications that are used online. I mean used on your phone. You can pick the ones that work for you. But for me, the one that worked best was called your our. And the reason why it works so well is because there's a I think it's the functionality where when you swipe down or in your notifications bar, we'll tell you how long used your phone for and how many pickup you have. So every single time I looked at my phone, when I there when maybe I was using it on break or something, I'd pick up my phone and it show me OK, 23 minutes and seven pickups. That would give me a notification. I mean that. Give me an indication of how much I've used my phone so far, and I really tell me like OK, so if I used it for 23 minutes so that I could use it for another seven minutes for now to meet my criteria for the day now that really helped me because it gave me exactly it became it helped me become self. Where towards how long have I used my phone? And during a quick mental calculation, How much longer can I use my phone for the day that was that was game changing for me. That was what helped me move towards using my phone for less than an hour. So if you're going to use any phone application for Android out highly recommend, my recommendation would be your our numb gonna talk about three applications that regardless of whether you're on Apple or Android, I believe there for both of them but three challenge applications that really help you while you're working. If you think that it's too difficult when it comes to actually turning off your phone, you can use thes specific applications and these air essentially Gamification ups. I don't think all of the Mara two of them are, but they incentivize you to actually start working productively within your time frame, and the 1st 1 is going to be forest now. Forest. I haven't used ah lot, but I have used it specific spouts of periods, and it has helped me tremendously. So, essentially, what happens with forces, its forests stay focused, and what would happen is you would give yourself a time frame in which you would work productively in that specific time frame. When you are working, let's say an hour. You don't check your phone, it won't let you check your phone. And if you do, check your phone. So essentially, you're you're building a tree or are you growing a tree during this specific time it while you're growing the tree, it is growing while you're being productive. If you check your phone and if you get rid of the lock that it has, then it will cut down your treat. And at first you might not think that it will help you, because it's like, OK, it's a virtual tree with the heck it's not gonna help me at all. But after you start off very simple, that's a five minutes year, 10 minutes 20. Then you go to an hour, you're gonna have, like, a whole forest for yourself. And you're like, I don't want to break my tree down, and it gets this Gamification portion where, like, I do not want to break my trees so you're gonna continuously go and not only start using your phone more productively, but you're going to be incentivized not to break the tree train tree chain treating. I tried to use the don't break the chain rule together. But you know you're going. You're gonna be more incentivized to not actually break your trees or cut down your trees. Now the next application is gonna be flipped. Now, this is a lot like forest, the other one I've talked about. But this one is where you can challenge your friends as well. There are a lot off different categories for what type of work you're doing. For example, their study. There's work, whatever. Maybe you can pick the one that works for You could also challenge your friends who has more challenges in a day. So that seems very simple. It's Gamification, and this one is very self explanatory, like forest. But in all this one has been a very big game changer for me as well. And the last one is rest you time. Rescue time, I believe, is on all platforms as well. Rescue time tells you exactly within a day what is productive and what's not productive for me in a day. I like to believe that I'm pretty productive, but when I start looking at my rescue time, it tells me which applications are productive that I've been spending my time on and which aren't this one. I used more for my desktop, but at the same time, you can look at OK specifically within a day. I've used my phone on TIC Tac for 43 minutes, and I've used my phone productively for 26 minutes. Whatever it is, it will tell you the breakdown of what's productive in a day and what's not and that lets you take a look at the end of the day. Okay, so whether they're productive or not, was I productive or was I not productive? And it gives you the breakdown, and I don't know exactly if screen time can do this as in depth as rescue time can, or if your our conduce this as in depth as rescue time can. But this is the third application that tells you how productive you are in a day, and it gives you a score, which is very cool. So those were my five recommendations for my favorite APS. Whether it be apple or android, I would recommend using one of them at a time just to test out if you need all of them. I highly don't I don't think that you need all of them. If you can use one of them to drop your phone usage, that's cool. If you need two or three, that's cool as well. Find what works for you. Do your own research and maybe these won't work for you. Yeah, do your own research. Find the ones that work for you, the ones that play to your own taste, and that's exactly when you can start moving forward with reducing your phone. 8. Tips and Tricks: How's it going in this lesson? We're gonna be talking about final tips and tricks to awards how you can reduce your phone . Now, I do want to say that the majority off key fundamentals of what will help you is what it was in the past. Couple of lessons. These are just some small tips. If maybe the past tips haven't helped you, but out highly recommend going and checking those first implementing those first and then moving on to these these air Really small. But here I have five. And these Air five, my favorite thes air. Some that I have tried and tested, and they've worked for me for a little bit, and they have helped me towards my journey towards being able to stop using my phone. The first tip is going to be turning your phone into gray scale Now. Grayscale may seem ugly at first. For me, it seemed very boring. But when we see colors within our application, it evokes an emotion, and what we're trying to do is we're trying to reduce the Q response and reward that we get from using an application so when always see is black and white or essentially gray, then we're not really going to get an emotion from seeing something as colorful as instagram or tick talk or something on a post from incident. Whatever it may be, Once we don't see those specific colors, it does not invoke a very strong emotion within us. So it's less inclined for us to actually scroll through things that are supposed to invoke some sort of dopamine or some sort of emotion. So by being able to use grayscale to your own advantage, you are then going to be able to stop thes compulsive like scrolls on instagram or, for me, tic Tac, where I'm just constantly scrolling because there's all of these new barrage of colors and just being able to use grace. Hell, you're probably going to use your phone unless because it seems a lot less attractive as well. The next step that I have is pausing before you check your phone. Now this one is a tip that is finalized and very, very popular by the person who created how to break up your phone. And they say that what you should do is either have a like a rubber band around your phone . So every single time you see your phone, you get you have a trigger towards Hey, should I really be using my phone? And I really using my phone for something I need to? Or is it because I'm bored and you can do the same thing with having a wallpaper As you pick up your phone? You see a wall paper that says, Are you checking her phone because you're bored or whatever? But it's this pattern interrupt for yourself like a lot of the times We're just using our phone out of habit or compulsion or or because we're bored. And when we really stopped to think about, are we using the phone for the purpose we want to be using it for then that really helps us towards using our phone more intentionally and more productively. The third type is to be able to control when you use your phone before sleep and after waking up Now, the first thing I want to say is there's been plenty of research saying that blue light affects your sleep negatively, so if you could, this is not just a tip for being able to be more productive during the daytime, but also to help your sleep. And when you be have good sleep or have you have good sleep, then you become more productive because you're working at your best. So what I would say for this is if you can limit your phone usage before one hour before going to sleep. So if you sleep at 10. 30 stop using your phone by around 9 30 you should be able to see the benefits with actually doing that so that you clear some of the blue light as you have a more natural way of going to sleep with the same thing when you actually wake up. I would say that you are probably most primed to work and you're brain is most optimized in the morning for most people at least, Ah, whether that be creative work, probably not administrative work, but creative, hard core, like deep were kind of stuff. I would really recommend that for the first hour or two hours of your day, trying not to check your phone, really so that you can be able to really focus on the things that are important to you and I get it sometimes we need to check your phone, but at least I keep it down to like five minutes if you have to check your phone, but otherwise simply leave your phone in another room or like in for me. I put it in a compartment when I go to sleep. So right after I wake up, I go to the washroom doing my stuff. I go do my work, and after two hours is up, I go check my phone in the compartment. It's very difficult to actually go and access. The next tip is to do a detox. This 1 may seem a little more difficult, but this was the reason why I started in the first place. I told myself, You know, I'm done. I was. So I was so mad with myself or yeah, sod agitated, mad with myself that I just decided to go cold turkey. I did a 30 day Social Media Challenge detox challenge, So I got rid of Facebook Instagram not own. Use Twitter and YouTube, Facebook, Instagram and YouTube, and I got rid of them on my phone. And just like that, they were gone. I deactivated all my accounts. No one could reach me other than phone and text. And yeah, that essentially help me towards being able to step out of where I use my phone and we'll get a broad picture towards how was using my phone on the day to day basis? And I'm going to tell you this you're going to when you start implementing some of these tips and through the next lesson you're going to pick up your phone. And if there's nothing to do on it, you're gonna like, Why am I picking on my phone? You're going to realize that when you pick up your phone, you do it a lot out of habit. Sometimes you just pick up your phone, I would think to myself, Why am I picking up my phone? And then I put it back down because I had enough to I had nothing to do. And the last tip is this one is very powerful. This one is finding a friend to take. I was this course with or just threw a challenge with. I have a seven day challenge in the next course. This is to wrap up everything but to really find a friend. Add to keep each other accountable. Probably not texting each other about your progress or just emailing whatever works for you guys. Ah, Then being able to keep yourself both accountable towards how much you use your phone on a day to day basis and really seeing if what you're doing is progressing within the week now , one last thing that I do want to say is in the project and description area down below, you should see two files, and I I created a course called to kick your phone. Ah, these are some of the fouls from there. It is very helpful. I believe one of them is all about time wasters, and the other one is all about reminders. How you consider reminders for yourself within being able to do so. With that being said, that is going to conclude this lesson. Please make sure that you keep to the fundamentals through notifications, setting up a habit loop for yourself and making sure that your usage time is truly where you want it. Those are the fundamental is these were just some small tips to help you along the way 9. 7 Day Challenge: in this lesson. We're gonna be talking about doing your seven day challenge. Now. I hope maybe you started already. Maybe you haven't. Maybe you've implemented everything already. If you have conscripted this, but if you haven't, if you wanted to finish the entire course before taking any action, that's cool as well. This lesson we're gonna be talking about day by day, your breakdown for exactly what you should be doing to starting and ending this challenge within the course. So we're first going to start off with day one and the one is finding your baseline. Now, I've talked all about you using your baseline and essentially all you want to do is find exactly where you're starting off as a starting position. There's not really much to explain within this, but just find a baseline for yourself where you're starting us person and how much you're going to progress within the week. Next we get on today to you're going to find exactly what you want to spend your time on, because a lot of the time we have all of this extra time that let's say we have four hours of time that we're gonna cut from our phone. You want to assign time for that? Whether it would be reading or going out with friends or building an online business, whatever it may be. Ah, lot time for that phone reduction. Next day three, we go onto notifications with everything I've said within the lesson before, make sure you go through within each and every single app within your settings bar and ask yourself if the notification you have for the specific app needs to be turned on or needs to be turned off. Of course, my recommendation is to turn off all notifications. You How may not actually you you may actually have some notifications that require all of them to be or some of them and to be on. So find what works for you. This is Day three. Find the notifications that work for you. And if any point if any of these points you need a refresher for any of the day challenges , Go back to some of the lessons and listen back to exactly what I've talked about in each lesson we got on a day forth. This is digital declutter. All you need to do this day is spend around 10 to 20 minutes, going through each and every single app, asking yourself the three questions and really seeing which acts are going to be important to your life and which APs need to stay on your phone as well. Next week on Today. Five. Optimized the habit loop. Find exactly how you can optimize the loop with in your own life. Que craving response reward. Find how each and every single one of these. Q. I mean habits. Habit loops, portions applied to your own life and apply it into your own life and see where it takes you. Day six is downloading the applications I've talked about in my favorite applications and using some of the last last tips and tricks that I've talked about in the previous lesson. Very self explanatory. Just find the ones that work for you and go from there. That's Day six and Day seven. You should be at the end of your challenge now. I don't expect you to have changed completely from six hours to two hours. That's not the point of this. The point of this week was to set up a system for yourself, where with in the future, you are going to start reducing your phone usage because we're going to start becoming self aware of exactly what it takes to stop using your phone as much. Now, if you were able to reduce your phone usage, that's great. If you actually somehow increase your phone usage, I don't know how that might have happened, but please go back to some of the lessons I've talked about. Make sure you're implementing every single one of thes lessons within your phone usage, and then you can go from there so really don't stress if you didn't drop your phone usage by that much. But really, you're setting yourself up for a system for yourself for the future, because I do want to say one thing. This is not going to be a one time change where you change it. This is gonna be a lifelong journey. By the time you start implementing this and you start reducing your phone usage, you're going to be finding more things to do within your own life and being able to be more productive and more intentional all about your time. With that being said, that is going to conclude the seven day challenge if you have already started. Of course. Just keep going on. And if you haven't started, please finish up the conclusion and you can start planning your day one finding your blaze baseline all today. I hope that you enjoyed this so far, and we're then going to go on to the conclusion for the class project as well. 10. Conclusion: So this is going to conclude the course on real productivity and being able to maximize your life through your phone. Now, this is gonna be the conclusion. I hope that you enjoyed this course, and I do hope that you were able to then go and find at least a tidbit of information that have that will help you towards going and actually stop using her phone. Now, I would highly recommend that you start off with the seven day challenge and then come back and then do the class project. Or you can use a seven day challenge as a class project as long as you show a reduction of phone usage time within your actual journey. So, yeah, I just want to say thank you so much for taking the course. If you're interested in whatever I'm doing as a product designer and course creator, you can follow my account. So you know exactly when I post a course. And also, if you're interested in a product that I am launching very, very soon, or probably when you're watching this, it has launched its called The Progression Journal. You can find it right here at full habits. dot com. And, yeah, it's just something I'm very I'm very proud of. And if you want to introduce, actually stop using your phone and introduce something like journaling instead, full habits dot com shows a product I created for a journal. So with that being said, please leave a review for the course, Whether you like the course or you didn't like the course, all feedback is very, very important, and I'll use it moving forward. So please, thank you so much for taking this course, and I very much appreciated you for taking the course and taking a step towards becoming a better person and a much more productive person as well. Thanks so much for taking the course, and I hope to see you in my other courses as well.