How do you reduce using the phone all the time?

To reduce phone usage, start by setting specific times to unplug each day. Create meaningful daily rituals that encourage you to engage in offline activities, such as reading, exercising, or spending time with loved ones. You can also use habit stacking by associating phone-free time with existing routines, like enjoying your morning coffee without your device. Remember, developing lasting healthy habits takes time, so be patient with yourself as you work towards disconnecting and finding balance.