Try this to spend less time glued to your phone
The Post offers a fun podcast, literally called 'Try This.' It's a show that explores solutions for life's common problems. This week, a new one dropped that's all about regaining your focus.
In the podcast, available in your favorite app or on The Post's website, addiction psychiatrist Anna Lembke explains how the brain chemical dopamine fuels our unhealthy phone habits. Then in Episodes 3 and 4, I join the conversation with practical, judgment-free tips for breaking the cycle.
I thought it would also be worth sharing some of the practical advice here.
You've probably heard conflicting recommendations about limiting screen time, such as using app timers, setting your screen to gray or even switching to a 'dumb' phone. These strategies aren't always practical. Some have even proved ineffective in the long run. I focused on tips I've learned from researchers, readers and my own experience. (As always, I'd love to hear over email what works for you.)
The thing to know: There's not one simple trick that will make you stop scrolling. You should approach reducing your phone obsession like any significant habit change: with a sense of experimentation and the support of the people around you. (And if you're trying to help your children manage phone time, I've got specific advice in this column.)
What I recommend is trying to set boundaries around your phone. These can reduce some of what makes your phone feel so appealing, physically keep it out of reach and help you break unconscious habits.
These phone boundaries come in three categories: technical, physical and social.
You — not a tech company — should be in charge of when and how your phone tries to get your attention. Try this:
If your phone isn't in front of you, you're less likely to pick it up or think about it. Try this:
The people around us can make it feel like we have to be in constant communication. Try this:
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