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Have you ever scrolled through your phone and lost track of time? It’s a natural phase that any person can enter at different times in their life, but it’s definitely a habit to unlearn. When it gets out of hand, it eats away at your schedule, strains your eyes and more. Thankfully, there are many vetted ways to reduce screentime this year. 

1. Mute Your Notifications

The first step to tackle is your phone notifications. These little sounds and pop-ups on your display are typically among the main reasons you pick up your phone. Experts say that it can heighten your stress levels and reduce your productivity. 

Even if the notifications aren’t necessarily stressful, they still get you to check your phone, which can kick-start the doomscrolling process. Head to your settings and assess which applications have notifications on. Tick off the more unimportant ones for peace of mind. 

2. Use Screenblocking Apps

Some phones offer an option to set limits on your screen time and improve focus. However, if that’s not available, there are third-party screen-blocking apps you can use to temporarily block access to certain apps. 

Other people can reduce their screentime with ease, but others may just use workarounds to unlock the app anyway. For this to work, you also need a bit of discipline to stick to your own limits and avoid breaking the screen time limit. 

3. Keep the Phone Out of Sight

Another technique that helps reduce screentime is keeping the phone out of your line of sight. Out of sight, out of mind. If you need to charge, keep it in a separate room. You can also do a little exercise and surrender your phone to your partner, friend or family member that you live with.

If you are alone, even just keeping it in the cabinet and forgetting about it for a while can work wonders, especially an hour before bedtime. Limiting screen time during this period can lower blue light exposure and protect your sleep cycle. 

4. Buy a Digital Camera 

Another way to make your phone less important is to explore separate devices that can serve different functions. For example, some people are on their phones because they love taking photos and swiping through them. 

Digital cameras have been on the rise as people start to enjoy the novelty of no-phone photography. It’s definitely worth a try during your next trip. 

5. Look for a Record Player

Streaming music on your phone can also get you glued to the screen. Thankfully, you can shift to CDs and record players instead, especially as more artists are releasing physical albums these days. A survey found that 61% of Gen Z listeners are likely or very likely to swap to vinyl listening for their mental well-being. 

6. Find a Physical Alarm Clock

Some people start their day by turning off the alarm on their phone, which then spirals into a little more screen time that keeps them in bed. Switching to a physical alarm clock and placing your phone farther away can help you move sooner, or at least let you savor the slower morning without scrolling. 

7. Start With Short Breaks, Then Extend

While it is good to reduce screentime, don’t be so hard on yourself if you don’t adapt right away. After all, it could be more of an ingrained habit than you’d think. Start with shorter breaks first, like 15 to 30 minutes off of certain apps. From there, you can work your way up to an hour, half a day, a whole day and more. 

8. Engage in Activities You Love

The simplest way to distract yourself from your phone is to engage in other activities. Try to find a new hobby or arrange outings that you know you’ll enjoy. With a busy but exciting schedule, there’d be less time to scroll through your phone. Here are a few suggestions:

Read a Book

Browse the libraries and bookstores to find a title and plotline that pulls you in. Once you’ve got it, make your couch as cozy a place as possible for a nice reading session. There’s surely a page-turner out in the world that can keep you busy for the whole day. 

Visit Third Places

While the library is a third place, consider other public spaces as well, such as churches and cafes. If you’re more of a night owl, the bars and clubs are also a great destination. Or if you need a pampering session, hair or nail salons are the way to go. 

Attend a Class

Get preoccupied with learning something new by attending a workshop. You can refine your makeup skills in a cosmetology class or pick up a new recipe in a cooking class. It’s also a great opportunity to make new friends. 

Hang Out With Friends and Family

If it’s been a while since you saw your friends or family, consider arranging a quick get-together. A snack, drink and lovely chat could be all you need to take some time away from your phone. Plus, reconnecting can make your relationships stronger than ever. 

Go on a Date

Speaking of relationships, go on a date with the love of your life. If you’re single, take the opportunity to put yourself out there and maybe meet someone new. 

Get Buff and Play Sports

Heading to the gym and focusing on yourself can reduce screentime while building strength. You can also engage in exciting sports like swimming, biking, and more. 

Plan a Little Road Trip

Can’t be on your phone while driving. Just blast music on the car radio and relax in your car. You can also plan a destination, such as a park or resort, for a digital detox retreat. 

Finish Your Adult Errands

Screentime could be your way of procrastinating certain chores. Go on your grocery errands and pay your bills when needed. At home, cleaning the house and meal prepping your food can take several hours. 

Reduce Screentime, Live Life

Taking a step back from your phone screen can be the step you need to see that there’s more to life than the digital world. Make yourself busy with living life, and you’ll feel much more fulfilled in your day-to-day living.