The Art of Distraction: How to Take Control of Your Mobile Usage
Identify your triggers.
What are the things that make you reach for your phone first thing in the morning or last thing at night? Once you know your triggers, you can start to develop strategies for avoiding them.
Set limits on screen time.
You can use your phone's built-in screen time tracker to see how much time you're spending on each app, and then set limits for yourself.
Create phone-free zones.
Certain areas of your home, such as the bedroom or dinner table, should be designated as phone-free zones. This will help you to relax and disconnect from your phone.
Turn off notifications
Turn off notifications for all but the most important apps, and only check your phone at scheduled times throughout the day.
Delete unnecessary apps
Get rid of any apps that you don't use regularly, or that you find yourself spending too much time on.
Use your phone for specific tasks
Only use your phone for essential tasks, such as making calls, sending texts, and checking your email. Avoid using your phone for entertainment or social media.
Take breaks
If you find yourself using your phone for long periods of time, take breaks to get up and move around, or to do something else that you enjoy.
Find other activities to do
When you're bored, instead of reaching for your phone, try finding something else to do, such as reading, going for a walk, or spending time with friends and family.
Get support
If you're struggling to control your phone use, talk to a friend, family member, or therapist. They can offer support and encouragement.