Reduce screen time and ditch big tech's grip
However, if you're ready to reclaim your time and reduce screen time on your phone, there are practical steps you can take, regardless of whether you use an iPhone or an Android device.
Here's how to break free from endless scrolling and build healthier digital habits.
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Constant phone use can disrupt sleep, increase stress and make it harder to focus. Setting boundaries with your device can improve your well-being, productivity and relationships.
Apple devices include helpful features designed to curb screen time and help you create healthier tech habits, without needing third-party apps. And they only work if we opt to use them. That's half the battle at winning back your attention.
Use Apple's Screen Time feature to monitor how much time you're spending on specific apps and set daily limits to help break habits.
Use Downtime to automatically block distracting apps and notifications during specific hours, such as before bed, during work or mealtime.
Constant pings and alerts can keep you glued to your phone. Use these steps to turn off non-essential notifications and enable Focus modes to stay in control.
For more control
You can also schedule Focus modes or have them turn on automatically based on time, location, or app use.
Turning your screen to grayscale removes the vibrant colors that keep your brain engaged, making your phone feel more boring and easier to ignore.
Big tech designs apps to keep you hooked, but your Android phone also has built-in tools to help you take back control. Here are practical, up-to-date tips for reducing screen time and forming healthier habits.
Use Android's Digital Wellbeing tools to track your screen time and set limits on the apps that consume your day.
Settings may vary depending on your Android phone's manufacturer
Constant notifications hijack your attention. Turning them off helps reduce the urge to check your phone unnecessarily.
Settings may vary depending on your Android phone's manufacturer
Set bedtime or work hours when your phone automatically limits distractions and helps you wind down or focus.
Settings may vary depending on your Android phone's manufacturer
By now, you've got the tools to monitor and limit your screen time, but reducing phone use isn't just about toggling settings. Sometimes, it's the small mental shifts and environmental changes that make the biggest difference. Here are some strategies to help you reduce screen time and regain control of your device without needing to delve into your settings menu again:
Change where you keep your phone: Out of sight really can mean out of mind. Try leaving your phone in another room while you work, eat or relax. Even just putting it in a drawer or turning it face down can break the cycle of constant checking.
Stop using your phone as a default filler: Bored? Waiting in line? Stuck in traffic (as a passenger)? Instead of reflexively reaching for your phone, try doing nothing or something analog. Read a book, breathe deeply or just let your mind wander. These "in-between" moments are where clarity often happens.
Create no-phone zones: Designate tech-free areas in your home, such as the dinner table, bedroom or bathroom. Physically separating yourself from your phone helps reinforce boundaries and reduce screen time without much effort.
Replace doom-scrolling with quick wins: Build a list of low-effort, high-reward alternatives to scrolling. Think: a five-minute stretch, stepping outside, organizing a drawer or sending a voice message to a friend. The key is having options ready when the urge to scroll hits.
Involve someone else: Accountability works. Whether it's a friend, partner or roommate, ask someone to check in with you, or even hold the screen time passcode. Just knowing someone else is watching can make mindless scrolling less appealing.
Big tech designs devices to keep you hooked, but you have the power to take back control. By using built-in tools, making your phone less enticing and setting realistic goals, you can reduce phone screen time and enjoy a healthier relationship with technology. Start small, stay consistent and celebrate your progress. Trust me, freedom from your phone is possible.
What would you do with an extra hour a day, if it wasn't spent scrolling? Let us know by writing us at Cyberguy.com/Contact
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