How can I break my phone addiction?

C Saro Q.
Think about the root. What are the circumstances when you tend to grab your phone? Are you escaping something? Avoiding something? Looking for fun? Once you identify the root, think of an equally reinforcing alternative action you can take. Or maybe delete the apps- go a week without them and see what you notice. That alone could change the behavior
Lionel J.
This was/is still a hard one for me. Here’s what mostly works for me:

1. My morning has some givens. I need to shower/dress/feed dog/get her to day care. I allow myself a bit of game play on my phone during that. Things where I can, say, start a battle on auto and then do something else. Once I’m dressed and the dog is ready I have to leave. I don’t allow myself to keep playing.

2. I go for my walk, which I love. I’m fortunate to be retired, but this is where I would “go to work.”

3. After walk is breakfast and to do list. I use the phone, but really only for productivity apps.

4. I do my first most important thing. The phone is turned off.

5. I get to take a break after an hour or so. Free phone use. To make sure I stop, I check my to do list and see what I’m trying to get done.

6. Next project started. Phone is either off or on depending upon need to concentrate. To discourage use it stays in my pocket. All sounds/vibration turned off except for 2 really important people.

7. Lunch – free use of phone.

8. To be sure I move on from lunch I schedule something I love after lunch.

9. Three projects done (time for them completed, they may not be “finished”) I have free phone use through dinner.

10. After dinner, depending on my evening plans, I try to have all social phone use done by 7. Then I do journaling, check this app, checking calendar, and other prep for tomorrow.

11. 8 pm no phone use if possible. Evening pre-bed ritual. Bed and lights out by 9:30.

No, I’m not perfect. I keep improving this. But the improvement in my sleep and energy makes it worth it for me.

Also… look at what it is that glues you to your phone. If it’s social media, set times to do it and nothing else. Turn off notifications so you’re not constantly reminded stuff is happening. Facebook, which I don’t really like, is something that can just suck my time. Sometimes I give myself a specific amount of time to catch up with friends there. But it’s never in the morning. It’s after I get the #1 task time completed.

And yes, i “fail” my time goals sometimes, but I can always improve next time.

Denise E.
Take a moment before using your phone, to write the reason for using it, and how long you’ll use it. If you use it mindfully and purposefully, you can break the mindless addiction.
Marie N.
Erase social media that you don’t need. Tomato timer is usefull also. 25 min of concentration then a 5 min social media break.
Violet S.
I deleted all social media and gaming apps for three weeks so I could focus on setting habits. For me those were the biggest time sucks. That made me look up and realize how much time and energy I could spend on other things.
Maria B.
Good question!! I’ve set a time limit on my phone that tells me when I’ve reached a limit. And just being conscious that you want to change the habit helps
Jerome Y.
Just get reminders to do fun stuff that you enjoy and then you will find yourself always doing something that is not using your phone 🙂
Hazel O.
I have found
that if I avoid it before getting out of bed, then don’t keep it near me for the remainder of the morning, into the afternoon, I avoid getting sad caught wasting than nAnI irmm in bitcdreś stressing
Antonin P.
Remember that you only have a certain amount of time each day/ lifetime. Series/social media/ your phone don’t add any value to your life/ who you are. Isn’t there something you would rather get out of your time?
Tamara O.
Do something to distract you. Give someone your phone and tell them not to give it to you for so many hours. Shut off your phone. Delete apps. Play Music. Go outside. Hang out with friends and or family. Good luck 👍 I know it’s fun
Felicia J.
Begin small, lay you phone out of sight and don’t touch it for 30 min… built this up. In the mean time find something to keep you bussy and that teak you mind of your phone…

Or let someone take your phone for hostage😉

Lisbeth W.
Grab a book or a journal. Read until you find yourself immersed in the story. Write your thoughts. Make a date with your book and /or journal every night instead of your phone.
Bertram C.
Think about something that is interesting for you that isn’t on phone or maybe sports like running or team games swimming it’s healthy and getting you fit mm.. or if let’s say you like reading articles on phone you can read newspapers or magazines or books ( there are super interesting books) mm or meeting people and talking to them instead or messaging or calling.. doing tracks or trips with friends mmm., there are more think about what do you like to do or what do you like in the phone and think of how do people did that stuff when there was no phones.. hope it helped
Shaun O.
Start small and just be conscious of when you reach for your phone. I’m barely beyond this point but I’m trying to make sure I’m recognizing WHY I’m on my phone at any given time.
Kelly Z.
– use phone mindfully not mindlessly
– sit with desire to use it rather than instantly giving in
– get rid of unnecessary apps
– socialise more
– read more
– leave in a different room at times
– put phone out of reach when at work
Suzanna Z.
Leaving your phone and charging it outside of your bedroom. Putting your phone on silent when not expecting an urgent call/massage. Meeting up with friends or giving them a call instead of texting.
Maxine E.
Remember that your phone is not reality. Don’t compare yourself to others on Instagram – you will always come up short – because no one posts their failures on social media, only their highlight reel!
Angelina A.
Turn it off. Set it on the counter. Do this everyday for a few hours. Pick something else to do that doesn’t require you to have your phone. In fact, intentionally don’t take it with you while you spend time with your friends/family. You’ll realize that time had passed and It’s nice you don’t have your phone. Even more satisfying, when you pick up your phone after it’s been sitting for a few hours you’ll be feel glad to have it, and not in that needy way.
Evan Z.
Put my phone on do not disturb. I can leave it in another room or even leave it at home. I can get used to not always having it. I can notice when I'm picking it up too much. Read my phone usage reports. Have my watch on and charged so I don't miss something urgent.
Ac Rsio T.
Set a timer for cell phone use. Allow for the time to use it but in bite-size proportions. Think of things to do in place of checking your phone- listening to music; reading a book; speaking to actual people; taking a walk; going to the gym.
Johan Q.
Hello, I would start by noting every time that I take it + at that moment taking a few seconds to identify why I take it in the moment. Knowing when and why you take it is the beginning to be back in control.
Derek S.
Well..there are two parts to it.. first is the discipline and self control that you’ll have to exercise.. and the second consists of behavioural habits that will help you reduce your time at the screen..
These are my suggestions for both..
1) You have made a resolve to reduce your screen time which indicates that you know it is eating into your life. Give yourself a pat on the back.
2) Write down what apps / categories of apps take most of your time. It could be Instagram, Facebook, Snapchat etc. or it could be games, movie streaming apps etc.. This step will help you realise whether your time spent is necessary or not.
3) Commit to yourself.. Control your desire to take that one extra selfie..or take a selfie with just about anything.. realise that you have to enjoy moments organically rather than being monotonous with them..
4) Whenever you feel like surfing the web for fashion or news.. question yourself whether this will help you become a better version of yourself? If it doesn’t.. it’s not worth doing it..
I am sure you got this so let’s move on to the behavioural changes..
1) You can use the screen time app inbuilt for IOS or any such app which allows you to limit time per app / categories of app while showing you the time spent per app and warns you if you exceed the limits you set.
2) Take your movie streaming apps of your mobile device.. you can always carry your tab or laptop for long travels and use them for viewing.. better viewing experience too.. this may feel inconvenient but will really help.. also you can then schedule solo movie time or with loved ones where you won’t be disturbed by notifications and emails that ping your phone.
3) Read books.. I mean actual books.. I know it sounds lame but ya there’s definitely something organic about ink on paper that makes those stories real.. Join a good library.. you’ll have more books than you can read in a lifetime and you may inculcate a reading habit.
4) Do not carry your phone to the loo at home and wherever you can avoid it. It’ll help you get out of the washroom sooner too.. 😛
5) Try avoiding pornographic material. It does tend to create its own addiction plus social withdrawal and easy release makes it more interesting than real relationships with real people. Avoid or minimise as much as possible or you could make it a twice a week or once a week thing if it’s really the only way out. But trust me it never is. 😊
6) Avoid being idle or alone for a lot of time other than your self imposed me time.

I know it’s difficult but do on thing at a time and you’ll make it.. even a combination of 4&5 will save an easy 2 hours a day. I hope this was helpful for you.. feel free to let me know if this worked for you.. and what else you did to help make this better and easier for other people.

Tessa O.
you just need to have to stop using a phone during walks, while staying in cafe with friends, when you don’t need it for 21 days. Live in the moment
David U.
It’s gotta snowball. First you have to think of why you use your phone the most for. Usually it’s a social media app. Then you either put a time restriction on those apps. Or you delete the apps.

Then you find what you can do instead of using the app and you then have a trade off and use your phone less.

Otac Lio Z.
Using apps or built in features that track how long you use it for. Also, you can try putting time limits on apps that you use a lot. One thing I’ve found is answering from notifications cuts down on getting lost on another app.
Pedro T.
Don’t charge your phone 100%.
Maybe you need not-smart phone for necessary time.
You can delete some apps you addicted to them.
Monica S.
Put it in another room while sleeping. Get a mechanic alarm for waking up. Choose a place to put your phone in your home (for example the counter next to the door) possibly not reachable from the sofa, so it’s there if you need to answer a call, but it’s out of hand when you just want to check social media, but too lazy to get up.
Rebecca U.
U can simply give it to a family member or friend for a day or more and do things that u enjoy without looking at a screen. Try to do this at least for a week.
Alison E.
How I can break my phone addiction?! I actually don’t know. My phone addiction is very very very big and I want to brake this addiction but I don’t know how!!!!!
I think I have to stop sleeping with my phone beside of me.
Romy Q.
Leave the phone aside when you get home. Turn off all notifications and go to your phone when available to deal with incoming communications.
Andy Y.
Desinstalando aplicaciones de redes sociales. Desactivar notificaciones. No buscar todo en el celular. Comprometerme a usarlo menos tiempo
Sebastian Z.
Have something outside of your phone. A life. It’s all out there for you to enjoy. Let your phone be the rocks in the bucket, not the sand. Something used to enhance your life experience, not be the center of it.
Emmie E.
Start by disabling all notifications apart from call and messages. Including visual cues like the number of unread stuff from the mail. It is not that helpful, and it is a cue to start browsing which ends in an endless stream.
Step two: buy an analogue alarm clock and charge your phone in another room than you sleep.
Step three: if you end up browsing the phone for too long. Don't bash yourself. It happens to all of us. Try thinking: why did I end up here? Boredom, procrastination, mindlessness. Try to eliminate that problem first.
Hope that helps!
Ingrid F.
That’s a hard one! I recommend meditating and encouraging yourself to become more mindful. That way, you can become more aware of why you feel you’re addicted to your phone (ie stress reliever, take mind off of other things, dopamine/pleasure, etc). That awareness really helps
Cl A C.
Remove apps like Facebook. Move icons to an area you don’t readily notice like the second page. Use the Do Not Disturb option. Place your phone away from your bed. Or just turn it off
Dursun O.
Some things I use to break my phone addiction are the “Do Not Disturb” feature, the greyscale color option, and this app called Donut Dog. This app give you “donuts” for every ten minutes you aren’t on your phone and instead focus on another task. You can turn the donuts into coins and XP, eventually earning enough money to buy little things in the game!
Mohammad W.
I would remove notifications and check on specific times of the day. I would make social media apps less accessible from home screen
Lorraine S.
Take time each day to put your phone in silent mode. Say an hour or two each day. This is what I do. It has helped me focus more on my family and friends and things I love. Plus it’s nice to disconnect every day. Soon you’ll have no problem with it. Good luck 😀
Darrell W.
I shall try not keeping my phone with me eventually in the weekend I can leave it alone without any sound ciao I can enjoy other things instead of being stuck with the phone
Emil P.
Who do you love and what do you love? What are your favorite hobbies, what do you really enjoy, what sparks joy? Are you missing any of those when you’re looking at your phone? Chances are, you are. If you’re like most of us, we’re constantly checking our phone, because we want interaction with humans or are curious about what humans are doing or saying. We want to learn .

Using the Fabulous app is certainly very helpful when it comes to working on habits. I love working on habits that are good habits that can potential he replace bad habits. So I’ll leave you with this: what are the good habits you want to start enjoying, and pick one. And then while you’re implying that have it while you are developing a routine of continually practicing that good habit, make sure that your phone is not part of that habit. So you’ll be replacing a bad habit with a good habit. Then take another activity that you love and do the same thing . One activity or habit at a time

Mille C.
I would start by turning off push notifications. When working I turn my phone upside down and if on my computer I use an app to turn notifications (except email :/) off while in “deep focus” mode. It’s not always easy, but I notice the difference between times when I’m strict with attending to phone messages and so on, than when I’m not. I get easily carried away 🙁
Sara Q.
To break a phone addiction you have to start small. Try taking a walk for 20 minutes and leave your phone at home. Do that for three days. Once you’ve accomplished that, try going grocery shopping with your phone left behind at home. Make sure to write a list down to bring with you so you don’t have to relay on your phone. I think once you’ve made it through those challenges you can go for a camping trip, bring your phone but turn it off for a few hours while you enjoy your time in nature.
Sasha Z.
Don’t take it with you, set aside short periods to check it and only check it during those times. Turn notifications off for ALL apps.
Stanley F.
I think a good way to start is download a screen time tracker, figure which apps you’re spending the most time on. From there you can make a choice of deleting those apps, or spend less time on your phone
Owen O.
First is important to understand that phones are not the enemy but our need with useless things on phone that are. We have to use in a smart way with things that will enrich our minds instead of futility.
Ambr Sio F.
Use the new screen time app in settings to track your use. Try not exceed two hours but you could just strive for under 3 at first. Set reminders to get off your phone. Once you get the reminder, power off your phone entirely so it’s harder to break it. But magazines and books to keep you occupied when bored. Write down schedules for the day ON PAPER the morning of or night before. Pin up the paper somewhere where you will see it. This is in addition to the reminders on your phone. Don’t charge your phone in your bedroom. You can do this!
Sergio J.
I’m not addicted to my phone to be honest. I set it to silent, no vibration, so I don’t check it often. My friends know this, they think my phone is a brick, so sometimes they give up contacting me via phone. So eventually I don’t use it as much, since I’m not entirely reliant on it.
Adam C.
It is not easy, I am addicted as well. May be more activities outside and reading of real books can decrease the usage of cell. Let’s try a hobby and help of relatives, some games. As an idea
Alexander O.
What works for me is this- for the first few days limit use to 10 mins per hour, then for the next week or two, 5 mins per hour, then every other hour. Wean yourself off it.
Alison Z.
Put it in airplane mode and out of sight for short periods of time. If necessary set a timer for 30 mins so you know when you can look at it again
Heather Y.
Is not an easy one to accomplish but I assure you it’s possible. Leave your phone in your purse or backpack and don’t have all the time where you can see it, It will make easier to not have the “desire” to be looking at it all the time. Be strong and be conscious about the use you’re giving it. Just take it and use when you really need it! When you do it, you’ll find yourself having extra time for more important things, like reading or working on your hobbies, spend quality time with the people you love etc.
L Nio Q.
Start with tracking. You can’t break a habit without understanding it— and gathering data will help you get a handle on when and why you grab your phone. And pay attention to what you do in your phone that is problematic. Use your phone to track what you do in it, and use an analog method to track the times you use it. Once you have a handle on when you grab it and what you do— think about the impulse that is driving you to pick it up. Boredom? FOMO? Need for a boost of brain chemicals? Anxious about how a situation is evolving (in the national news, a Twitter war, or your friend group?) Really think about this, and don’t rush. It’s probably more than one thing! Once you understand what and when and why a little better, you can start to break the habit permanently. Try replacing the phone with something else if that makes sense— or replace what you DO in the phone. For me, I need a boost of serotonin sometimes and would grab the phone, but social media or reading a news feed was very very hard to put down. I replaced them with things that were self-limiting: I now check the Shine app and listen to a meditation/ talk— they give me that little boost, aren’t very long, and don’t rabbit hole. I text a friend who is at work— because they will probably text back but it won’t drag on and on, either. (I have people in enough time zones that I can do this any time, lucky!) Or I watch a Great Courses video—one of those is about 20- 40 minutes and only a few are likely to make me keep watching after one; pick one that is interesting but also challenging— it will tire you more than hook you. There is NOTHING wrong with needing that little serotonin boost, and since there are times when taking a walk or sketching with watercolors or knitting (all things that ALSO work for me) are impractical, having a few options in my phone that I can control better than social media or news feeds is critical. Doing this cut my usage in half immediately without it feeling hard! Then, after handling this, I addressed my FOMO. First, I turned off notifications on all social media, and hid my news apps off my home page and turned off those notifications. I now alternate days checking social and have social free days. I set up email notifications so that I get email about activity on my feeds, so I’m AWARE but it’s easier for me to resist clicking through on the emails. Now I might break my rules if a close friend or family member posts something but it’s very easy to limit my use this way without missing things that are actually important. The google search app is my downfall, with their suggested stories— I have changed my preferences to suggest things I’m only mildly interested in. No more Meghan Markle…. These things have helped me to cut my unproductive usage down significantly. I hope they help you!!
Alma U.
I think it just comes down to being aware of when and why you’re checking your phone. Having someone else call you out when you’re impulsively on your phone, or downloading an app which tracks and alerts you to your phone use habits might help you begin to gain awareness. From there, making small choices to break away from the phone will help. For example, take your phone off vibrate when working on a project, putting it on “do not disturb”, deleting game apps or social media apps so you’re not impulsively checking them, etc.
Signe C.
Just some suggestions:
1. Delete all your game apps.
2. Invest in a real alarm clock; keep your phone charging in a separate room so that it isn’t the first thing you look at in the morning.
3. Write down a list of all the things you use your phone for (the news, calendar, messaging, etc). Consider efficient alternatives to your phone usage.
4. Write down the times when you use your phone the most. Plan activities at those times that don’t involve your phone, whether you’re reading a book or grabbing a meal with friends.
5. Speaking of meal times, make bets to put your phones at the center of the table during meals; whoever reaches for their phone first pays for everyone’s food
6. Ask yourself the hard questions: What is more important to you? Your phone? Or your work? Your friends and family (real people, not online)? Your long-term health? Your dreams and aspirations?
What would you give your phone up for?
7. Don’t feel like you have to cut yourself from your phone completely; just treat it more like a device for work/communication rather than something that brings you addictive joy. Find joy in other, better things and people around you. 🙂
Louison T.
I feel your pain. I can tell you what worked for me, from advice I gathered in bits and pieces.
First, I organized my apps into folders and left only the essential apps on the first page. Then, I thought about which app was the biggest time waster, and took myself off of Twitter. I got a couple of more relevant apps instead and they are actually useful and not just something to stare at or use to “check out”. Then I put the texting-only relationships either on the back burner or resolved issues with those people.
Having a device cut-off time at night was the biggest change.
Overall, I would say figure out what specifically you are wanting when you check your phone and then even explore why. Pick it apart until you identify it. If it’s purely chemical (dopamine hits) then see if you can think of a more satisfying source for that. ( I switched to art for mine).
The reason I say sort it out is because I have found that merely trying to stop doing something doesn’t really work.
“That which we resist, persists”.
Best wishes to you, friend.
Lea P.
Probably like any addiction if it really is one: either piece by piece or cold turkey…like anything don't overcomplicate and rationalize it, just do it.
Sean J.
By putting your phone on silent and no vibration. Also, put it inside a desk. That way you won’t be tempted to look at it.
Mara A.
That is a amazing question because I see it in my own family. when I observe it I just realize that maybe I’ve lost connection with myself but that I need distraction. So how would I answer this logically it would be I pay attention to myself and where it is I need self love and then I focus on giving it to myself instead of through a virtual world through my phone .
Benjamin J.
Disable all your (non)social network accounts. Worked for me after I shut Facebook down. Went from 9 hours on the phone to 2 hours on the phone per day.
Max S.
I’ve realised that removing social media from the home screen has reduced my overall phone useage. If possible, even delete the apps and only access through the website.

Turn off notifications of all except the critical apps like messaging. You will check your phone lesser.

Finally, put your phone on night mode so no apps work in specific periods you define.

Gina J.
Honestly, I currently have the same problem as you. But here I am to tell you what someone else told me. Try setting how much time you need to use your phone for important stuff daily. For me, I’ve set my self a goal that I should only use my phone for for 3 hours only a day. Sure it’s not easy at the start but each time you catch yourself breaking that goal take a moment to remember why you created this goal and how beneficial is it for you. Once you make a mistake, just pick yourself up and get back in the right path.
Clifton J.
To break my phone addiction I will first begin to cut out more social media. I do not use Instagram anymore because I hate how it makes me feel. Turning off notifications could also be impactful, so I am not constantly reminded of stuff going on online. Only watching shows on my laptop as well will force me to cut down screen time and will probably change my habit of watching YouTube videos for hours.
Agathe Z.
Turn off your social notifications, put your phone in your bag. When you feel the need to use it, take your notebook, and write down the reasons why you would like to use it. If that reason is a complete emergency, go for it. If it is something that you realize is not, then write it in your to do list and keep it for later. Try to define some moments during the day when you give yourself 30mn to use your phone. Good luck!
Estanislau F.
Maybe if you will interact more with your friends in real life, not virtually, and you will start jogging, or just walking into a park, or even on the streets, setting a time goal, will help. Also, get a newspaper. Every morning, before breakfast.
Lara F.
Do an evaluation of how much time you are on your phone if you have an iPhone it’s already on your phone if you don’t then they have apps to help u n give you alerts to quit . But yes evaluate your time and try to replace that time slowly with other things to do, learn, or teach
Daphn O.
I have found a few ideas helpful. The first is to change the background of your phone to black and white. The grey scale lets you do everything you want to but there is no desire to constantly check your phone. The second idea is to delete the apps which distract you the most. I have deleted some social media apps which really steal time.
The third idea, if you have an iPhone is to set timers on the apps you use through the screen time feature
Hope this helps
Nina T.
Get rid of it! (Just kidding.) I would start by maybe turning it off during meals and an hour before bed. Then go from there.
Isaac F.
Start adding in limits for yourself. For the iPhone you can go to settings and go to screen time to add limits to apps you spend too much time on. Start out big, or give yourself a lot of time to be on the apps, then get smaller little by little until you are comfortable with the limit.
Ruby J.
Set boundaries! It’s very important. Give yourself a goal or a restriction and follow it religiously. Once completed, you will feel accomplished and less likely to become addicted again.
Za Ro A.
Make rules. For example: put phone away during meal times, when you have company, don’t look at it first in the morning etc.
Lillian O.
Start small. Set certain times or activities that you don’t need your phone for and put it in a different room on silent.
Evan O.
Turn off all notifications except incoming calls. ALL. When you get home have a dedicated spot to place your phone where it's out of sight. Have an activity planned, can be as simple as cooking, cleaning or playing a non electronic game with a friend.
Vicki U.
I think it’s not bad.. fall in something inside addiction ..

It’s showing you’re very passionate person..

But if you feel it’s bothering you .. it’s a problem..

But you asked
And you know the answer already..

I know
whenever you wanted get out of the addiction

Just You can do it

If You feel it looks impossible
It’s just a your mind ..not you

Troy P.
Realize and be conscious of how often you are looking down at a sceeen. It’s hard, but delete a social media app, or an app you find yourself using more than you’d like, and delete it for a week. It’s incredible how much you will find you are distracted by nonsense and from the important and meaningful things in your everyday life. And from then on you will be more in tune when your screen time. It’s very liberating.
Lucas B.
Start with one simple rule…. no phones at the dinner table. That includes home dining as well as restaurants. Place the phone on silent or switch off for an hour at a time…start with small acts of discipline and then it will be easier to build upon.
Wallace O.
One of the main reasons we are so addicted to phones is that using them feels good. To decrease the “feel-good” chemicals in your brain when using the phone there’s a quick fix: go to the accessibility settings and set the colors of your screen to grayscale. You can even create a shortcut on iPhone. Good luck!
Matthew E.
Keep my phone downstairs when I go to bed. Use a regular alarm clock and not my phone. Read a book instead of watching videos on YouTube. In the morning, get my coffee and say the rosary by myself and not using my phone. Have one place where I store it during the day. Delete the app from my phone
Jerome X.
I manage my phone usage using the “screen time” tab that came with my iPhone. But the main reason limiting phone use is good for you is to allow for more time with family and friends, as they mean more than any electronic device.
John Y.
I find other stuff to occupy myself and hands with during my free time like a book, maybe a tv show, some meditation or even excercise
Cecilie Z.
Buy a phone with limited space. A 16gb iphone 6 for instance. Refurbished is better for the environment and it forces you to be very careful with what you install because there is simply only room for the bare essentials.
Albert S.
Trying to find other things to do. Being able to do other creative things that take up your time rather than be on your phone
Wenzel X.
I personally do not think that I have a phone addiction. I find it annoying to have to be on my phone, because I know that there is so much more to life. If I could give on piece of advice to myself, it would be to become involved in some other tedious activity to break the feeling of needing to be on your phone. That could mean just reorganizing something, or mentally telling yourself to stare at a rock for 30 seconds just to regain a sense of self control in little moments.
Anna C.
I’m not going to lie to you and tell you that it’s easy, because it’s not. It’s hard and it takes dedication, just as someone would break their alcohol or drug addiction.

With that being said, there are a few ways in which you can encourage yourself to put the phone down.

1. If you have an iPhone, there is a section in the settings of your phone that tells you about your screen time. You can use that to set yourself miniature goals. For example if you use your phone 10 hours a day, start working towards only using it 9 hours a day. Continue doing this changing the goal every week until the desired screen time is met. If you have an android and your phone does not have this setting, you may be able to use an app, or just monitor your time manually.

2. Don’t dive in expecting to be able to put your phone down and walk away because you’ll set yourself up for failure. However, if you find that the limiting screen time is not working for you, you may need tougher love. This means deleting apps that cause the distraction. Do you play too many games on your phone? Delete them. Give yourself a reason to put it down. This does not give you an excuse to go find more games to download. Remove them and only reintroduce new apps when your phone usage is where you want it to be. When you do download new apps, only download 1 at a time as to prevent yourself from diving back in to your addiction.

3. Have confidence in yourself. The biggest thing you have to tell yourself breaking any addiction is that you CAN do it. If you have ANY doubt in your bones that you can’t, you’ll fail. You need to wake up every morning and remind yourself that you can do it because you are strong enough to do it.

4. If methods 1 and 2 don’t work, the last resort is to get someone else involved. This person will act as your AA (in this case PA, phone’s anonymous) coach and that person will only give you your phone in times of need, such as a phone call. You need to trust this person because they are going to have your phone until you or they feel you are ready to manage your own usage. Explain to them why you are asking them to do this, and what your goals are with this so they know what to expect if they say yes.

Good luck to you!

Julia S.
Stop being on it so much and put it away to be with your other or friends and family to create memories together and be happy together
T Nia Q.
Be aware of how much you are on your phone and be mentally stopping yourself from being on your phone when in social situations or with friends of family. It takes a lot of self control to forcefully stop yourself from going on your phone but ultimately spending less time on your phone helps you to be more present and in the moment.
Ma Line E.
I put my phone down when I read, tidy up and make it a routine to place it on silent about an hour before my usual bedtime. Start with just a few minutes away from it and work yourself up.
Isabella C.
Baby steps will get you there. Start by not using your phone during the time before going to bed. You can read books/magazines/comics as a substitute.
Lourdes Q.
Get back in touch with the olden times- try reading books, play an instrument or a board game, spend time outdoors and take advantage of company by talking to people rather than staring in silence into your phone.
Gisbert S.
If you enjoy traveling, travel somewhere where your forced to disconnect for most of the day. Go international and don’t get the plan, you can still connect via WiFi when needed or go camping where there isn’t cell service. When I do this it helps me remember the beauty around me that can’t be found on my phone. I talk to more people, I notice more things, my days seems to slow in a good way. And then when I get home some of that stays with me and it makes it easier to stay disconnected from my phone. Hope this helps! I know you can do it!
Kevin F.
The more we are involved in some activity, the less we will be tempted to use the phone. However, with any addiction, the underlying cause is emotional insatisfaction. What is it in our life that we are not emotionally fulfilled.
Work on that and we will be addiction free.
Meditation is one of the tools that we can use.
Scott R.
Thinking about how much time I spend with it. Phones has superficialities distractions pushing me away from enjoy my day, feel myself and growing up.
Marilou C.
Using the screen time app helped me as I found it limited the time I spent on my phone also Just reflecting and asking yourself if this is how you want to spend your time and thinking about how benificial it would be to spend time with your family and yourself
Katrine F.
Put away my electronics during certain hours of the day. Maybe add a timed lock.
Do more with my day so I don’t want to look at it.
Replace times I would have used it with study or exercise.
Kurt N.
Schedule phone holidays
When you go for a ride or nature walk leave your phone behind.
Limit checking email to certain time of day
Add a task on this app of observing your digital use
Answer your phone for people you want to talk to.
Orhan X.
I also have this phone addiction problem and still have it. But for me, turning off my phone or turning off the alerts were helpful. You can use iPhone no bother mode. And you can ofc add important cotancts you should answer. This is really helpful. Hope this can help you too!
Lo C Y.
There are several things you can do..
Delete the addictive apps off your phone. …
Use the app Moment to monitor your usage patterns.
Put your phone on grey scale so you aren't as enchanted by the colorful graphics.
Use “airplane mode” or “do not disturb” to silence incoming distractions.
I hope this helps. Hugs.
Joshua S.
Well spending time with somebody is well of spending your time wisely. Or to change your behavior to see what’s outside and try interact with the environment run or play or go for a walk.
Jacob Z.
start small. which parts are you addicted to? delete apps, make it more work to get to the ones you frequent- or make it entirely impossible. be aware. check your screen time in settings everyday. progress is key, not perfection.
Villads W.
By prioritizing what is most important to you like family, hobbies, volunteering or whatever. If all you do is use your phone then schedule specific time(s) where you designate no phone time and do this everyday on a consistent basis and slowly add more time when that time limit has become easy to do challenge yourself! You can do it!
Simon T.
There are a lot of articles on internet about this topic. And with addictions in general. But you can start by simple testing yourself, maybe set little goals like not grabbing it for 1 hr. (Except phonecalla or something) and then you will star notice that is not necessary to have it in your hands the whole time. Don’t bring your phone to the toilet, and in the morning don’t grab your phone as a first thing to do when you wake up. Small actions leads to greater results.
Bruce L.
make sure i do not just press more screen time when the time comes and take into account when i want to use my phone time and when i don’t. don’t just go on your phone for the sake of it, only when you have a reason or intention.
Rachel B.
I am not sure because I’m in the same situation. But, you can go out of house and do new things, explore and keep you focused on other things. Find at what are you good and forgot about the pone. Spend time with your family and friends, spend time with animals in nature.
Gabriel O.
Start by taking baby steps. I myself struggle with this as well and it’s hard when you rely on your phone for almost everything.
Begin by cutting down on the apps you rarely use, and try to delete the ones you don’t. It will clear up your screen and spark your productivity. 🙂
From there, slowly start to minimize the amount of time you spend on the apps you frequent more, first the ones you use a lot, and then to the ones you rely on the most.
If you take it slow, you’ll form a better habit of learning to balance your phone use, and in doing so you’ll enjoy life outside your phone more.
Keep up with this and eventually your phone will be more of a good tool to aid you in your life instead of a distraction that’s keeping you from it. And don’t forget to be gentle with yourself if you slip. Jut get back on the horse and keep going. You’ve got this!
Norma Q.
Find a new addiction. I recommend health and fitness. Or love, having a couple dogs might turn your life around for the better. Be addicted to something that’s real.
Tim Teo C.
Phones are an incredible tool. They help you to connect with others, work, entertainment, play and so much more.
Nevertheless, they can also be the cause to be distracted, to sleep late and have less energy next day, etc.
In fewer words, as most things in life have good and bad implications, so the key is to find the balance (easier said than done).
So in my case, the best approach to help me put down my phone at night is to understand the benefits of it and not as a restriction. It’s easier for to make a decision when I understand that it helps me unwind, that I can use that time to talk to my wife after a long day of work, or simply sleep earlier.
Marius T.
Buy a big one that can’t fit in your pocket so you have to Carry it in your bag. Then put it on silent mode and do not allow all your apps to alert you when something happens. Take your own moment to have a look at your phone!
Herlinde F.
Well , in my opinion and based on my experience, I find that disabling unnecessary apps notifications , try not to charge it while you sleep so you wait until it's charged and NOT USING IT , and try to do something else , go for a walk , read a book , draw , imagine , meditate , think curiously , try to do something without it ! 👍
Tammy S.
I am probably not a good person to ask this question because I do not use social media.I do check email,texts,news and weather and google questions but usually less then 60-90 min per day