4 Easy Tips for Cutting Back Smartphone Use

We all could use some mindfulness around cell phone usage and, as parents it’s important that we set the tone in our homes and model a healthy relationship with technology for our kids.

While it might seem impossible given the way smartphones and tablets have infiltrated our jobs, leisure and personal life, there are some easy steps you can take.

 1. Set Boundaries and Limits:

• Screen Time Limits: Use your phone's built-in screen time tracking and set limits for specific apps or overall usage. 

• No-Phone Zones: Designate areas or activities where phone use is prohibited, like during meals, while driving, or before bed. 

• Scheduled Phone Time: Allocate specific times for phone use and stick to them, treating it like any other appointment. 

• Keep Phone Out of Reach: Place your phone in another room, a drawer, or a specific location when you're not using it. Although it may be hard at first, the old “out of sight out of mind” approach does help.

2. Manage Notifications and Apps:

• Turn Off Unnecessary Notifications: Disable notifications from apps that don't require immediate attention, or use Do Not Disturb mode. 

• Delete or Hide Apps: Remove apps you find yourself using mindlessly or move them to a folder off your home screen. 

• Use Greyscale Mode: Switch your phone to greyscale mode, which can reduce the visual appeal of notifications and make it easier to put your phone down. 

• Make Phone Harder to Unlock: Disable fingerprint or face recognition and use a longer passcode to make unlocking your phone a more deliberate action. 

3. Find Alternatives:

• Engage in Other Activities: Replace phone time with hobbies, reading, exercise, spending time with loved ones, or other activities that you enjoy. 

• Practice Mindfulness: Try to be present in the moment and avoid the urge to constantly check your phone. 

• Seek Assistance: If you're struggling to reduce phone usage, consider seeking help from a therapist or counselor. 

4. Track Your Progress:

• Monitor Screen Time: Use your phone's screen time tracking features to see how much time you're spending on your phone and identify areas where you can make changes.

• Set Goals and Celebrate Milestones: Set realistic goals for reducing phone usage and celebrate your successes. 

In it with you,

Sara