Everything you need to cure your smartphone addiction

(This article was originally published on Oct. 26, 2017 and has been updated.)

Smartphones are undeniably integral to modern life, serving as cameras, calendars, communication tools, music players, portable workspaces, and gateways to the internet and endless entertainment. However, their ability to captivate our attention can lead to unhealthy dependence and detachment from the real world, even impacting brain function.

If you find yourself constantly checking social media during social events, gaming while walking, or scrolling through feeds late into the night, you might be struggling with smartphone addiction. The following strategies can help you regain control of your time and reduce screen time.

Breaking the Cycle: Habit Modification

Our daily routines often involve habitual phone checks. By recognizing these patterns and actively changing them, you can significantly reduce phone usage. Implement these changes gradually:

• Bedroom Banishment: Studies link bedside phones to poor sleep and well-being. Charge your phone elsewhere overnight. Use a traditional alarm clock if needed.

• Morning Mindfulness: Resist the urge to immediately check your phone upon waking. Prioritize breakfast and getting ready before engaging with digital notifications.

• Conscious Consumption: The average American checks their phone 46 times daily. Identify peak distraction times (work, meals, TV viewing) and proactively mitigate them. Put your phone away in a bag or drawer during these periods. Even the mere presence of a phone can impair cognitive function.

• Family Rules: Establish phone-free times at home (e.g., after 11 p.m., Sunday mornings, or when others are present). Involve family members to enhance accountability. Begin with small, achievable goals.

Reclaiming Control: Phone Reconfiguration

Constant app notifications hijack your schedule. Fortunately, both Android and iOS offer settings to curb this:

• Silence is Golden: Turn your phone off or to silent mode during designated periods. Airplane mode provides a similar effect with quicker reactivation.

• Do Not Disturb: Utilize the Do Not Disturb feature (Settings > Sound & Vibration on Android, Settings > Notifications on iOS) to schedule notification-free times.

• App-Specific Settings: Adjust individual app notification settings. For example, in Facebook, you can customize notifications for events like photo tags but disable general post updates. Most social media, messaging, and email apps offer similar customization. Use your phone's app settings to manage notifications on a per-app basis.

• Digital Detox: Consider uninstalling non-essential apps. Many apps have corresponding websites for access from a computer, minimizing disruption.

Leveraging Technology: Addiction-Breaking Apps

Paradoxically, apps can assist in reducing phone use:

• Checky (Android & iOS): Tracks phone unlocks to monitor usage patterns and progress. Free.

• AppDetox (Android): Sets time limits for individual apps, providing usage statistics and controlling access. Free.

• Flipd (Android & iOS): Blocks app access during specified times. Premium features offer extended lock times and usage tracking. Free (with paid options).

• Forest (Android & iOS): Gamifies phone avoidance. A virtual tree grows while the app is open; leaving the app kills the tree. Free (with paid options).

By implementing these strategies, you can cultivate a healthier relationship with your smartphone and reclaim control of your time and attention.

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