5 Ways To Get Off Ya Phone If Ur Screen Time Is Creeping Up

Don’t worry, this isn’t another article whining about how your phone is ruining your life and why the world was a better place in the 1960s. If you’re happy with the amount of time you spend on your phone, then you probably don't need to change a thing. 

But if your screen time is affecting your sleep quality and mental health, breaking up with your phone could make you feel a whole lot better.

Track Your Screen Time

It can feel like the screen time function on iPhone and Android is only there to make you feel bad about yourself. But if you use it with a positive mindset, it can actually be super helpful. 

Go check out all the Screen Time data. I find that the pickups tracker is really useful when I’m trying to reduce the number of times I mindlessly reach for my phone every day.

You can also try setting limits on apps you use regularly but aren’t a necessity. This function is perfect for apps like TikTok because it’s really easy to lose track of time while scrolling through your fyp. 

Leave Your Phone At Home

If you’re heading out to a social event and you already have a way of getting home safely, leave your phone behind. You may even find yourself actively seeking out conversations!

If you’re worried about needing to contact someone, bring your phone, but turn it off until you need it. If you try to go for a quick scroll, you’ll stop yourself once you realise your phone is off. 

Keep Your Phone Out Of The Bedroom

Phone screens have been heavily linked to poor sleep habits, because the blue light tricks your brain into thinking it’s still daytime. Experts recommend switching off any screens at least an hour before you go to bed to give your mind a chance to wind down, and get a better night's sleep.

If you charge your phone overnight, try putting the charger in another room and leaving it there overnight. This will also help you break the habit of checking your phone first thing every morning. 

Try A New Hobbie

You usually reach for your phone when you’re bored right? So by avoiding boredom, surely you’ll spend less time looking at screens. If you don’t already have a hobby you enjoy, try and find one you’ll love based on your interests. 

There are plenty of great ways to spend your downtime that don’t involve a screen, like getting a little bit artistic, reading a book, or joining a social sports team with your friends. If you need some ideas for new hobbies, there's a few you might like here.

Don’t Beat Yourself Up

If you’re not seeing the results you were hoping for straight away, don’t be too hard on yourself. Celebrate the small wins, like resisting the urge to pick up your phone a couple of times a day or heading to the bathroom without your phone. 

You’re far more likely to give up on your goal if you focus on the times you’ve failed rather than giving yourself credit for the progress you’ve made – no matter how small. 
 

Realising you need a detox from your phone is already a step towards reducing your screen time. If you stick with it for a few weeks, you'll probably notice your habits changing, and you won't reach for your phone as often. And if you don't notice a change in behaviour, that's so fine too.

Everyone's brain works differently, so go at your own pace.