Screen time
None of this is expert advice. It's what people worked out for themselves, usually the hard way — what actually helped, and what they'd tell someone standing where you are. Take what fits and leave the rest.
If you only read a few
Charge your phone in another room overnight and use a separate alarm clock.
It prevents late-night scrolling and ensures the phone is not the first thing you see in the morning or last at night, reclaiming hours of life.
8 people, independently
Sign out of social media apps or use only the browser version to add friction to checking feeds.
The extra steps reduce frequency of use; one user checked Instagram only once a day after signing out.
- Deleting apps entirely may not be necessary if browser usage is sufficiently limited.
3 people, independently
Lock your phone in a timed kitchen safe or locker when you need to concentrate or rest.
Removing distractions helps reduce late-night usage and supports better sleep.
4 people, independently
Wear a physical wristwatch to check the time so you do not pick up your phone.
It prevents distraction from notifications and stops the habit of constantly checking the phone for the time.
6 people, independently
Delete social media apps and access them only via a web browser if absolutely necessary.
The extra effort needed to boot up a computer and navigate to sites like Instagram or TikTok was enough to stop the automatic scrolling behavior.
- deleting apps (redownloaded within hours)
6 people, independently
Plan specific productive activities, such as workouts or studying, to fill the extra time gained from reduced screen use.
Having a plan prevents falling back into bad habits during free time.
3 people, independently
Try tactile activities such as knitting, crocheting, sketching, or coloring to stay occupied.
This can keep your hands busy, possibly while you listen to a podcast or watch a show.
3 people, independently
Swap phone usage for concrete tasks like reading, socializing with friends, exercising, playing music, or personal projects.
You cannot replace something with nothing; having an exciting focus fills holes in your time.
4 people, independently
Store your device in a separate room, closet, or locker during work sessions.
11 people, independently
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Turn off all notifications except calls and texts from important people.
4 people, independently
Resist the unconscious urge to reach for your phone when you have no specific reason.
3 people, independently
- Leave your phone in a drawer and retrieve it only when absolutely necessary.3
Find which applications consume the most of your attention and delete them from your device.
6 people, independently
Enforce a single-display policy: avoid using your phone while viewing television or films.
Focusing on just the TV feels more relaxing and human.
3 people, independently
Buy a dedicated physical alarm clock to replace using your phone as an alarm.
7 people, independently
Limit phone usage to designated windows, like lunchtime, instead of constant checking.
3 people, independently
Try substituting time spent online or watching TV with reading.
3 people, independently
Randomly rearrange app icons on your home screen every few days or months to break muscle memory associated with opening distracting apps.
3 people, independently