I was addicted to my phone for years. Now I only check it on Mondays, and my life is completely different.
Tom McHenry was hopelessly addicted to his iPhone, often "doom scrolling" until 4am. He kicked the habit through 12-step programs and getting healthy.
Tom McHenry, a mental health worker from Southeast Michigan, battled a phone addiction for years. Starting to play video games at six, his addiction grew to include social media and doom scrolling. McHenry used 12-step programs and fitness, but struggled with relapses. In 2025, he found support through Internet and Technology Addicts Anonymous (ITAA) and Media Addicts Anonymous, which helped him break his addiction.
Now, McHenry checks his phone only on Mondays for an hour or two, using it for essentials. He practices cold plunging, meditation, and fitness to stay centered and focused. McHenry feels healthier, more at peace, and grateful for his newfound clarity.
Written by urgent.news from Business Insider's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
