Smartphones are undeniably useful—they keep us connected, informed, and entertained. But it’s easy to let screen time creep up, turning quick checks into hours of scrolling. Too much time on your phone can leave you feeling drained, distracted, and disconnected from the world around you and you can end up letting life pass you by. The good news is that it’s entirely possible to regain control over your screen time without completely giving up your device.
Set Clear Boundaries Around Usage
Cutting down on screen time can often be a bit of a general commitment we make to ourselves, but clear and definite boundaries are one of the most effective ways to cut down on unnecessary phone use. Start by setting specific times when you’ll avoid your device entirely, such as during meals, an hour before bed, or while spending time with loved ones.
You can also implement rules for particular situations, like banning phones from the dining table or using a physical alarm clock instead of your phone in the morning. These small changes can help break the habit of reaching for your device without thinking.
Consider setting app limits on your phone as well. Many devices now have built-in tools that allow you to monitor your usage and set daily time caps for apps that tend to suck you in, like social media or games. When the limit is reached, your phone will remind you to take a break—helping you stick to your goals.
Turn Off Non-Essential Notifications
By design, notifications are designed to grab your attention, and they’re remarkably effective at pulling you back to your phone throughout the day. To minimise unnecessary distractions, go through your settings and turn off non-essential notifications.
Specific examples include:
- Social media apps: Turn off likes, comments, and follower updates.
- Shopping apps: Disable alerts about sales or promotions.
- Email apps: Schedule notifications only for work hours, and mute them outside those times.
This small adjustment keeps you focused on the task at hand and makes it easier to ignore your phone until it’s truly needed.
Designate Phone-Free Zones
Another way to reduce your screen time is to create specific areas in your home where phones are off-limits. For instance, you could make your bedroom a phone-free zone to promote better sleep or keep your phone out of reach while working on important tasks.
You might also designate spaces like the kitchen or living room as places for connection and conversation, encouraging family members or roommates to engage with one another instead of their screens. Setting these physical boundaries can help you establish healthier habits and create a more mindful relationship with your device.
Replace Screen Time with Meaningful Activities
Sometimes, the easiest way to spend less time on your phone is to replace it with something else. Identifying enjoyable activities or hobbies can help you break the habit of turning to your phone during downtime.
Ideas for alternatives include:
- Reading: Keep a book, magazine, or Kindle handy for moments when you’d usually reach for your phone.
- Exercise: Go for a walk, try a yoga class, or head to the gym instead of scrolling through apps.
- Hobbies: Use your free time to explore new hobbies like painting, gardening, or learning a musical instrument.
- Social connection: Call a friend or meet up in person for coffee rather than chatting through texts or social media.
Replacing screen time with engaging activities not only reduces phone use but also brings more balance and fulfilment to your day.
Take Breaks from Social Media
For many people social media is one of the biggest culprits when it comes to excessive phone use. Taking regular breaks—whether it’s a day, a weekend, or even just a few hours—can help you reset and rediscover how refreshing it feels to be offline.
You don’t have to delete your accounts entirely. Instead, consider logging out or removing apps from your home screen so they’re less tempting. If you find it difficult to stay away, set specific times when you’ll allow yourself to check in, and stick to those limits.
These breaks can give you a fresh perspective and remind you of all the meaningful ways you can spend your time without relying on a screen.
Reducing phone use doesn’t mean cutting yourself off from technology—it’s about finding a healthy balance. Clear boundaries, minimal distractions, and more intentional activities, can help you enjoy the benefits of your phone without letting it take over your life. The key is making small, consistent changes that help you feel more present and in control.