Smartphones have become a central part of our lives, keeping us connected, informed, and entertained. But if we’re honest, many of us feel tethered to our devices, spending more time scrolling than we’d like to admit. Excessive phone use can harm productivity, disrupt relationships, and take a toll on mental well-being. The good news? It’s entirely possible to take back control and develop healthier habits around screen time. Here’s how you can spend less time on your phone and enjoy more of life offline.
Set App Limits
Certain apps—like social media, games, or news sites—are designed to keep you engaged for as long as possible. Setting limits on these apps can prevent you from falling into endless scrolling sessions.
- Use built-in tools: Many smartphones have features like Screen Time (iOS) or Digital Wellbeing (Android) that allow you to set app usage limits.
- Start small: Begin by limiting your time on one or two apps you use heavily—such as cutting social media to 30 minutes per day—and gradually expand.
- Stick to the limits: When the alert pops up saying you’ve reached your time limit, resist the temptation to extend it. It’s there to help you!
By setting boundaries on your most-used apps, you’ll free up time for more meaningful activities.
Create Phone-Free Zones
Designating certain areas or times as phone-free can help you reclaim your focus and foster stronger connections with the people around you.
- No phones at the dinner table: Focus on conversations and enjoying meals together rather than scrolling.
- Keep phones out of the bedroom: Charge your device outside the bedroom to avoid late-night disruptions and improve your sleep quality.
- Establish screen-free hours: Dedicate specific blocks of time during the day—evenings or weekends, for example—where you put your phone away entirely.
These intentional breaks from your phone can significantly improve both your awareness and relationships.
Find Alternative Activities
One reason we often reach for our phones is boredom, but filling your time with other activities can reverse that habit.
- Pick up a hobby: Try something hands-on like cooking, painting, gardening, or playing an instrument to engage your mind and keep your hands busy.
- Reconnect with reading: Replace scrolling through social media with flipping through a good book or listening to an audiobook.
- Spend time outdoors: Go for a walk, ride your bike, or simply enjoy the fresh air—it’s great for both mental and physical health.
When you replace screen time with fulfilling activities, you’ll feel more engaged and present in your daily life.
Turn Off Notifications
Notifications can pull your attention away from the moment, even for things as unimportant as a simple like or comment.
- Disable non-essential alerts: Only keep notifications for critical apps like calls, messages, or calendar reminders.
- Schedule “do not disturb” mode: Silence all notifications during certain times, like focus sessions or before bed.
- Hide badges: Turn off those red bubble icons that show how many unread messages or app updates you have—out of sight, out of mind.
Eliminating constant pings helps you maintain focus, reducing your urge to check your phone throughout the day.
Practice Mindfulness
Mindfulness is a powerful way to stay present and develop awareness of your actions, including your phone habits.
- Track your usage: Use your phone’s tracking features to monitor how much time you’re spending on each app—it might surprise you.
- Pause before picking up your phone: Ask yourself, “Why am I reaching for my phone right now?” If the answer isn’t compelling, resist the urge.
- Try mindfulness exercises: Engage in activities like meditation, journaling, or deep breathing to become more grounded in the present moment.
Mindfulness helps you break the cycle of mindless phone use by fostering intentionality in everything you do.
Final Thoughts
Spending less time on your phone isn’t about cutting yourself off from the digital world—it’s about finding a balance that works for you. By setting app limits, creating phone-free zones, finding alternative activities, turning off notifications, and practicing mindfulness, you can reclaim precious hours and increase your quality of life.
The benefits of reducing screen time are endless. You’ll have more energy, feel less mentally drained, and enjoy deeper connections with the people and world around you. Start making small changes today, and notice how even a little distance from your phone can create a big difference. You’ve got this!