Chronic phone use has been linked to depression and anxiety. Luckily, there are numerous strategies available that can help limit phone use to promote a healthier lifestyle. Start by setting aside specific times and spaces as phone-free zones, during which your device should either be switched off, put on silent, and hidden somewhere out of sight—such as a drawer.
1. Set Limits
An addiction to your smartphone may not only interfere with daily tasks but may also affect both physical and mental health in negative ways, including eye strain, disrupted sleep patterns, reduced social interactions, and eye strain.
Setting screen time limits can help combat addictive behaviors and balance online and offline lives. Some apps will even remind you to put down your phone if you approach its usage limit. Here are some expert-recommended ways of decreasing device usage:
2. Make Phone-Free Zones
Staying focused can be challenging when constantly managing notifications, scrolling, and rereading text—this constant interruption drains cognitive bandwidth and causes stress and anxiety.
Create zones, like your dinner table and bedroom, free from cell phones to improve communication and sleep. Doing this sends the brain the signal that it’s time for relaxation and renewal.
Implementing tech-free zones requires including everyone involved. Open a dialogue about why these spaces need to be unplugged, then establish clear boundaries and consequences (such as 10 jumping jacks at dinner). Be flexible while monitoring these boundaries over time.
3. Take a Break
At times, it can be hard to distinguish between healthy and compulsive phone use. Prolonged usage may have adverse consequences on mental health and may lead to addiction to smartphones.
Set aside time throughout your day for phone-free stretches to help improve focus, productivity, and motivation. By increasing this period of phone-free time, it will help increase focus, productivity, and motivation.
Taking a relationship is tricky business and requires clear communication to avoid confusion and misunderstandings. FemFwd spoke with relationship therapist Jaime Bronstein to gain more insight into this process; she provides details of both the benefits and drawbacks of taking a break.
4. Train Your Attention Span
Diet, sleep patterns, stress levels, and medical conditions all can impact concentration. Gaining insight into what causes you to lose focus can help you make changes that will strengthen it.
Expanding your attention span will not only make you happier but can also increase productivity. To train it, try reading a book, taking a walk without your phone in hand, or practicing mindfulness—even small steps like these can make a significant impact. Practice leads to perfection!
5. Go on an App Attack
Cybercriminals use mobile applications as platforms to spread malware and use sophisticated techniques to bypass app security measures, gain root access, and acquire sensitive information. Credential theft and data exfiltration are two common mobile attacks.
University of Michigan researchers recently concluded that making phones increasingly more difficult to use—as many screen time management apps do today—was more effective than forcing users out when their set amount of time had expired. For instance, an app could delay swipes or alter the location where it registers tapping motions.
6. Be Accountability Buddies
As over-reliance on our phones can become addictive, there are plenty of apps designed to monitor usage and encourage positive habits.
Find an accountability buddy or group. Having someone there can keep you motivated while encouraging you to reach your goals. A good way to start an accountability partnership is with thoughtful communication that is both reciprocal and compassionate—this will also help smooth over any bumps along the way!
7. Find Alternative Activities
People can become obsessed with their phones, which can result in productivity issues, decreased health and wellness outcomes and even interference with relationships. Consider implementing phone-free zones, using apps such as RescueTime to limit screen time or simply uninstalling unnecessary applications from your device.
Find other activities to engage your mind and body—going for a walk, reading a book, or trying your hand at juggling flame torches (but be careful!) are all wonderful activities to fill up your time without checking your phone as often. Although it can be hard, breaking the habit is possible!
8. Take a Break from Social Media
An occasional break from social media can help restore balance and perspective. While many use it positively, too much screen time may lead to poor sleep, isolation, anxiety, compulsive comparing, and lack of focus—all symptoms that stem from overexposure to social media.
As you prepare to take a social media break, try creating a list of activities you enjoy without screens (or leaving your phone in another room or timed lockbox). Also practice meeting new people by striking up conversations at grocery stores or public transit stops.
9. Make Sure You’re Getting Enough Sleep
Remembering not all cell phone use is harmful or compulsive can make a big difference in both stress levels and mood. Establishing times as smartphone-free zones is one way of keeping devices away; this is particularly effective early morning and evening when phone usage may interfere with cortisol and melatonin production, increasing stress levels while disturbing your circadian rhythm.
10. Don’t Charge Your Phone Near Your Bed
Charging your phone under blankets or pillows increases the risk of fire significantly, since lithium-ion batteries do not like being hot; placing an insulator like bedsheets over them traps heat inside and can ignite them quickly.
Apple explicitly warns users against this dangerous practice in its iPhone user guide online, suggesting they charge their devices on hard surfaces like tables and avoid coming in contact with any flammable objects when charging to keep temperatures safe for charging, increasing longevity. Reviewed Exec TJ Donegan is a technology blogger and contributing writer.
Bianca Ferrera is a health and wellness writer who has dedicated over seven years to writing concise, research-based articles. She explores healthy lifestyles, balanced nutrition, and how to maintain daily habits. Bianca aims to help people make small but significant changes in their lives by offering practical, concrete advice. She believes that small changes in daily life can contribute to long-term positive health.