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Are you scrolling Gmail now because you want to?
Or because you can’t help it?
If you’re like me a few months ago, it’s because you’re sickly addicted to reddit and can’t help but scroll to your thumbs tire.
These are the steps you need to take to quit.
Step one: screenzen
I know this one isn’t AI but it is actually useful. Just download it, i don’t need to explain what it is.
(it’s not my app btw, this isn’t marketing it has like 40k users or whatever)
Step two: find something you want to do instead
If you already know what you want to do, go to the next step.
If you don’t know, give an AI this prompt to help you figure it out (i recommend the gym or working on a bussiness/studying… preferably both):
“Help me figure out what I should replace Gmail/phone scrolling with.
I want something that actually improves my life, not some fake “drink tea and journal” advice.
Ask me questions if needed, but keep it simple.
Help me choose 1-3 replacement activities based on:
what I care about
what would improve my future
what I can realistically stick to
what gives me a similar dopamine hit without ruining my brain
what I can do when I’m bored, stressed, avoiding work, or tired
Good options might include:
gym
studying
building a business
reading
writing
learning a skill
cleaning my room
going outside
messaging real people
working on a project
At the end, give me:
The best replacement activity for me
A backup activity for when I’m tired
A “zero motivation” version that takes under 5 minutes
What I should do the next time I catch myself opening gmail”
Step three: Make a 1% schedule
Right now, if you’re addicted to using your phone, you’re probably using your phone 75% of the day.
But what if you used it for 74%? Well that’s probably not that hard right?
Well, all you have to do is keep bring that number down each day.
So give chatgpt this prompt and it will help you make a schedule for the next day.
Step four: start reading
Look, AI isn’t going to magically fix all your problems.
But reading will get pretty close to doing that. So pick up a few books, sign up to a few newsletters…. This stuff really helps your brain switch from social media to something productive.
If you liked this post, you can sign up to my newsletter MSA where i talk about AI every week.
The links here if you want to check it out: