![IMG_0403.PNG](https://files.steempeak.com/file/steempeak/vincentnijman/qJ1XXDrt-IMG_0403.PNG)

<br> 

#### If I need to believe my phone ( phone paranoia is setting in! ), I used it 28% less over the last 7 days, since [I started cutting down on its usage](https://steemit.com/mindfulness/@vincentnijman/cutting-down-on-my-smartphone-use).  
<br> I hear it begging and screaming to touch it, to spend more time with it, to keep it closer to me, but - instead -  I try to ignore it as much as I can, by going back to the breath over and over again or hiding my head underneath my pillow.

For those of you who don't understand Portuguese ( my phone's language is set on Portuguese to remind myself that I live in Portugal ), here's an explanation of the first picture:

**Over the last 7 days, I have:**

- used my phone 2 hours and 35 minutes a day

( 28% less than the week before )

Most of the time has been spent on social activities; Discord, where I stay in touch with fellow Steemians and Whalesharians and Whatsapp where I stay in touch with family and friends.

**Now let's continue with the next screenshot:**

![IMG_0404.PNG](https://files.steempeak.com/file/steempeak/vincentnijman/R5rPwg4H-IMG_0404.PNG)

then Telegram, which I recently started using, merely to talk and learn about cryptocurrency with fellow freedom fighters.

One hour and 10 minutes has been spent on *Calm*. 7 x 10 minutes of ( daily ) guided meditation. 

41 minutes were spent listening to Spotify. I seriously cut down on that. Not because I want to but mainly because I have been pretty occupied with other things and because I can also listen to it while on my laptop ( right now, while working on this write up for instance )

![IMG_0405.PNG](https://files.steempeak.com/file/steempeak/vincentnijman/ZUr4edKX-IMG_0405.PNG)

**As can be seen on this third screenshot, I activated my screen 57 times a day on average. I can definitely lower that number. Part of it has to do with not getting notifications ( as I switched most off ) but the biggest chunk of it is just habitual. I merely check Whatsapp and Discord, not much else. I guess that's alright, it's all connected to social behavior.** 

**Last but not least: Notifications**

![IMG_0406.PNG](https://files.steempeak.com/file/steempeak/vincentnijman/mJpbgVDx-IMG_0406.PNG)

I only received 49 of them, in total, averaging 7 a day, that's almost nothing :>)

And of those 49, 16 came from Calm; reminding me to meditate and to go to sleep. Eleven are from YouTube. No need for that. I can and will ( and just did ) switch those off.

#### To summarize all the above, I am happy with the cutting down so far. I did not even focus on it that hard, it almost happened automatically. And just to show that it isn't a one week thing, I will do my best to cut down even more over the next 7 days.

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**TO BE CONTINUED**