Learn effective strategies with 7 ways to cut down on your smartphone screen time and enjoy more moments offline.
7 Ways to Cut Down on Your Smartphone Screen Time
Next year will mark the 20-year anniversary of the launch of the iPhone and the ubiquitousness of smartphones shows no sign of slowing down. Of course, these handy devices wouldn’t have come to dominate our lives without the positives, whether helping boost productivity, keeping us connected to family and friends, or having a world of knowledge at our fingertips.
But many of us believe we are too beholden to those little computers in our pockets. Whether doom-scrolling social media, chasing a high score in Candy Crush, or spinning online slot games, we can all feel like we spend too much time on screens. Many of us openly admit we need to cut down on our screen time.
That’s easier said than done, I know. Here are a few tips to help you take back control:
Track the Time You’re Actually Spending on Apps
We’ve all been there—setting aside a 15-minute break to check social media before later realizing hours have flown by. But it’s not always clear how much of our time is being sucked away. Documenting how long you’re actually using apps might be just the wake-up call you need to make even bigger changes. Both iPhone and Android have Screen Time trackers in their settings to make this easy.
Turn off Non-Essential Notifications
No doubt you truly need some of the apps you use, but what about the rest? The best place to start is by going into your settings and turning off all non-essential notifications. This doesn’t mean cutting YouTube or TikTok out of your life. It just means stopping them from intruding when you have more important things to do.
Move Distracting Apps off Your Home Screen
If turning off notifications isn’t enough when faced with your most distracting apps, make them less conspicuous by removing them from your home screen. First though, ask yourself if you even need them on your phone at all.
Set App Limits on Your Biggest Time Wasters
The aforementioned Screen Time features on both iPhone and Android enable you to set timers on individual apps. While these are primarily marketed at children, they can also be a remedy for adult screen addiction.
Set Aside Phone-Free Parts of the Day
Realistically, you can’t be away from your phone all day, every day, but the best way to avoid excessive screen time is to carve out periods where you’re cut off from your device entirely. Dinner time? Leave your phone in another room. Family game night? Ditto. Going to see a movie? Don’t just set your phone to silent—turn it off!
Replace Screen Time with Something Healthier
Addiction replacement is a common phenomenon whereby addicts give up one addiction only to replace it with another. In drug and alcohol rehabilitation, treatment can often involve replacing the negative addiction with a more positive one, such as exercise or developing a skill. If you find yourself turning to your smartphone whenever threatened by boredom, find something else to scratch the itch. Maybe it’s time to do some yoga, meditate, or work on your novel instead!
Make Your Bedroom a Low-Phone Zone
Similarly to setting aside phone-free parts of the day, you can also nominate specific locations as low- or no-phone zones. A great place to start is with the bedroom. Spending time on your phone before bed can really mess with your circadian rhythm and disrupt your sleep, whether it’s due to the blue light from the screen or the stimulation from so
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