How to Use Your Phone Less
Or how not to ditch your smartphone.
Getting rid of your smartphone is a sure way to use it less, though reducing your screen time doesn’t need to be an all-or-nothing effort.
Another option is to take a step back and see your smartphone for what it is — a tool. After all, it really is a communication device if you strip it of its unnecessary apps and other distractions. A portable one that replaces maps, compasses, notepads, flyers, shopping lists, and much more.
And there are ways you can keep yourself from mindlessly scrolling that doesn’t mean giving up this otherwise useful piece of tech. I know because I’ve been there, but I’ve managed to (mostly) break the habit and here’s a list of tips on how I did that.
Keep it out of reach by parking it elsewhere. Pretend it’s a landline. Turn off any notifications you don’t want to hear and keep the ringer on for phone calls. It may be different for everyone, but my friends call if something’s urgent. Otherwise, they text, knowing I’ll respond when I can.
Only pick it up if you have a reason to — if it rings, you need to send something, you want to make a call, etc. Even if that reason is checking in on social media, go in with a purpose. Maybe you open the app once a day, and when you’re up to date, you leave the app. Or you want to explore new accounts, so you limit yourself to ten minutes.
Declutter your apps. Only keep your most used apps and ditch the rest. That way, you can find the ones you need quickly, and you’re not distracted by time-wasters. Open them with purpose — even if that purpose is entertainment. Just be intentional about it.
Avoid auto-replying to non-urgent messages. Unless it truly is a good time, emails and texts can often wait. You know your contacts better than anyone, but if you spend a lot of time texting and find it distracting, try scheduling some time dedicated to reading and responding to these each day. It helps prevent interruptions and allows time to draft a more thoughtful response.
Silence unnecessary notifications. Nothing can ruin your downtime or focus like a stream of notifications or one poorly timed one. Whatever you’re doing, switch off any apps or contacts you don’t want pinging you. Personally, I keep my call ringer on because people tend to call with a purpose, but I often keep notifications off for most apps.
Enable emergency bypass, so you’re not worrying about missing an important text. Most phones offer this setting, which allows VIPs to get through your do not disturb settings. That way, you don’t miss an important text from a loved one — and you’ll have peace of mind when you switch your notifications off.
Quit multitasking. Whether you’re eating a meal, hanging out, or even watching TV, you’ll enjoy yourself a lot less with your phone in hand. You’ll also enjoy the company of those right in front of you less — and them, you. Focus on one thing at a time. Enjoy the moment.
And this goes for capturing the moment too. You needn’t film an entire concert or fill photo album at one party. The burden of social proof is that we spend time watching some pretty awesome moments through a screen, trying to centre it, focus it, and get it just right rather than experiencing it to the fullest.
If you find yourself distracted by your device, ask yourself if you’d rather pay attention to the phone or whatever it is you’re trying to do. You’ll likely go with the latter.
Utilize it more. Use it less.
