To spend less time on your phone, reduce distractions by turning off notifications, moving or deleting time-wasting apps, and using grayscale mode; increase friction by logging out of accounts or using a longer passcode; and create phone-free times and zones, like not using it in bed or during meals, replacing habits with activities like reading or walks.
Adjust Settings & Apps
- Disable Notifications: Turn off alerts for social media, news, and other non-essential apps to stop constant interruptions.
- Move/Delete Apps: Get rid of time-sucking apps or move them off your home screen to make them harder to access mindlessly.
- Grayscale Mode: Switch your screen to black and white to make it less visually appealing.
- Increase Friction: Use a long PIN instead of Face ID/fingerprint, or log out of accounts to add extra steps.
Create Boundaries
- Phone-Free Zones: Designate times (meals, before bed) or places (bedroom, bathroom, dinner table) where phones are not allowed.
- Digital Detox Periods: Try phone-free mornings or even full days to reset.
- Use “Do Not Disturb”: Set it for specific hours, allowing important contacts to get through.
Change Habits & Activities
- Find Alternatives: Replace scrolling with reading a book, going for a walk, or engaging in a hobby.
- Use a Real Alarm Clock: Stop using your phone as your morning alarm to avoid looking at it first thing.
- Mindful Usage: Before picking up your phone, state your purpose to avoid aimless browsing.
Track & Set Goals
- Monitor Usage: Use built-in screen time tools (like Digital Wellbeing or Screen Time) to see where your time goes.
- Set Limits: Use settings to cap daily time on specific apps.
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