If your phone is a major detraction from your productivity and well-being, you need to understand this: your phone is not meant to control you. It’s as simple as that. Believe in that and you’re going to take actionable steps to reduce its hold on you.
Recognise that you’ve got an unhealthy habit, and tell yourself you WILL eliminate it. Done that? Good. Now, let’s move on to the meat of the post – how to manage your phone time.
1. Mindful Usage💭
The first step to controlling your phone usage is to be intentional. This means setting specific purposes for when and why you use your phone. Are you picking it up to check an important email, or are you just mindlessly scrolling through social media?
When we get distracted by an app or notification, we forget why we picked up our phone in the first place. Being consciously aware of your intentions can help you avoid unnecessary use and just do the thing you planned to get done.
2. Manage Notifications🔔
Turn off non-essential notifications to minimise distractions. This might include social media alerts, news updates, or game notifications.
Most of the time, work emails and calendar reminders distract us more than social media notifications. To tackle this, I once put my phone on “Do Not Disturb” and ended up missing out on those important updates. Thankfully, I realised shortly after. It all comes down to your individual needs. If you don’t need to be constantly checking emails and have flexibility, you can choose to leave them off. Personally, I found it necessary to keep those critical apps on.
3. Organise Apps🗂️
The apps we most often get distracted by are the ones that are on the first page of our home screen. Keep essential apps like your calendar, notes, and email on the home screen. Relegate less important or more addictive apps like social media, games, and shopping to secondary screens or folders. The more tucked away they are, the more friction there is that makes them harder to open up.
Use a minimalist home screen setup. The fewer apps you see, the less likely you are to open them out of habit.
4. Track Usage🕹️
There are apps designed to help you monitor your phone usage. Apps like “Moment” or “Screen Time” give insights into how much time you spend on your phone and which apps are the biggest time-wasters.
I use metrics on my iPhone to compare my screen time from week to week. When I’ve spent more time on my phone in a week, I reflect on what changed that week or what prompted me to use my phone more. Then, I adjust accordingly using the rest of the steps discussed. Reward yourself when you meet your phone goals to make the journey more satisfying.
5. Schedule Downtime📔
Allocating specific times to be phone-free can greatly improve your focus and relationships. Set aside times, especially before bed and during meals or social interactions, when you don’t use your phone.
Use the “Do Not Disturb” mode during these times to avoid interruptions.
I’ve recently adjusted my bedtime routine so that it includes reading a book under warm-toned lighting instead of browsing on my phone. I don’t stay awake for long in bed and sleep better now
6. Phone-Free Zones📲
Designate certain areas of your home or work as phone-free zones. This can include the dining table, bedroom, or office. Creating these zones helps you be more present in your environment and with those around you.
You can also use a traditional alarm clock instead of your phone to avoid the temptation of scrolling early in the morning or late at night. Although I find an old-fashioned alarm clock annoying, I’ve been using this very handy tip to keep myself from being glued to my phone in the mornings. It’s far easier than you think to fall into the habit of scrolling in the morning. So, on the count of 3, I get up out of bed. This reduces the time I have to make any extra decisions about checking my phone and the hesitation to start my day.
7. Digital Detox💆
Regularly taking breaks from phone use helps reset your habits and mental state. A digital detox can be as simple as spending a day without your phone or as structured as a week-long break.
You might feel hesitant at first about the idea of disconnecting from your phone for a week, but taking that time for yourself can be extremely rewarding. You could try hiking, cooking something new, or doing activities you’ve never had the chance to do before. And yes, you can get through those without your phone. Taking a break will leave you feeling refreshed and ready to start again.
Final Words
A great tip by Tim Ferris is that we “overestimate our own importance”. When someone calls us and we don’t pick up, they will most likely find someone else to give them solutions to their own problems or wait it out. It’s not as big a deal as we think. We need to limit the time we spend on our phone to realise how peaceful life is without it. To finish off I’ll leave you with this:
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