How to Use Your Phone Less: The Benefits and Struggles of Less Phone Time

I’ve always gone back and forth between attempting to keep every social media app on my phone deleted for at least a week only to end up caving in and re-downloading them after a few days. 

Though we all know the endless benefits of modern technology, it’s still valuable to disconnect from time to time, or rather generally use our phones less often on a daily basis. I personally hate wasting time, which I always remember after I catch myself scrolling through Twitter for too long – so I’m actively making more effort to stare at my screen less and remind myself of the benefits of doing so. Maybe this could help you too!

Here are some tips on how to use your phone less. 

1. Turn off some push notifications! You probably don’t realize how many times a day your phone pings regardless of what kind of notification it is, all of which constantly keep you engaged. Turn off unnecessary notifications, such as Facebook birthdays or Pinterest saves. 

2. Stop taking your phone to bed You can get a better night’s sleep if you keep your phone away. Research shows that suppressed levels of melatonin are linked to exposure from the blue light emitted from your phone. Using your phone in bed also keeps you psychologically engaged, which you don’t need when you’re trying to wind down at the end of the day. Place it across the room before you sleep. 

3. Keep your phone away from you! ace your phone at different table when you’re doing homework or eating, and focus on that one task on its own. 

4. Organize your apps into 4 folders. I’ve sorted all my apps into only 4 folders that line up at the bottom of the screen. This keeps your phone looking clean and less busy, and stops all your social media notificationsbeing the first thing you see when you turn on your phone. 

5. Buy a notepad anduse “notes” less. Using the Notes app was huge issue for me, as someone who’s constantly making lists and jotting down things I don’t want to forget. Taking notes on paper feels like a step back into the real world as it allows you to be less dependent on an app.

• health
• mental health
• phone addiction
• wellness