Break Free from Screen Addiction: How to Reduce Excessive Phone Usage?

It is not a surprise that our smartphones have become more like companions than just gadgets at this time. But have you ever noticed how easily we get sucked into them?

Excessive phone use, such as web browsing, social media scrolling, email checking, online gaming, video watching, and listening to music has become a common habit that can significantly impact our lives.

According to Screentime Stats Report data from Rescue Time:

The average person spends 3 hours and 15 minutes on their phone daily.

And 1 in 5 smartphone users spends upwards of 4.5 hours on average on their phones every day.

On average, people check their phones 58 times per day.

And almost 52% of phone checks (30 per day) occur during work hours.

That’s almost 23 hours per week lost for an average person. What is your average screen time per day? You can check your screen time data in your phone settings.

Knowing the optimal amount of screen time for adults can be challenging. Unlike children, there aren’t clear-cut guidelines for an ideal daily screen time limit.

However, if your phone usage negatively affects your health, work, studies, or relationships, it’s a sign that you may have crossed the line.

Pay attention to how your phone habits impact various aspects of your life, and consider adjusting to maintain a healthy balance.

Reducing smartphone use, even by just an hour a day, can significantly improve mental health and physical activity, as shown in a study in Germany.

So, while ditching your phone entirely might not be realistic, cutting back even a little can help reduce stress and anxiety. With the right approach, breaking free from excessive phone use is achievable.

In this article, we’ll explore four scientifically proven steps inspired by James Clear’s “Atomic Habits” to help regain control of screen time and live a more balanced life.

When faced with temptation, boosting willpower isn’t just about resisting every urge. According to expert Roy Baumeister, effective willpower users take a proactive approach, shaping their environment to reduce temptation. On that note, make your phone invisible.

For example, keeping your phone out of sight can enhance focus and deepen connections. I’ve found ways to reduce my phone usage with practices like implementing a “digital sunset” and establishing phone-free periods.

To create a “digital sunset,” I’ve set a rule to avoid phone use an hour before bedtime and keep it out of reach. Previously, I’d rely on it as a flashlight or alarm, always within arm’s reach. Now, I use a physical flashlight and my smartwatch for alarms, storing my phone where I can’t see it, like in a drawer.

This change helps me avoid late-night scrolling and the tendency to check email first thing in the morning allowing me to start my day with more clarity and creativity.

I’ve also turned off most notifications and adopted phone-free interactions, prioritizing genuine connection over screens. Utilizing the “Do Not Disturb” feature during work to keep my focus and productivity, and whenever with my family fully connected and present.

When was the last time you prioritized real connections over your devices?

I have also found it helpful to use wireless headphones to reduce screen time in listening to content without needing to hold or look at my phone. This provides a convenient way to stay engaged with digital content while minimizing the temptation of checking the phone constantly.

Smartphones distract us where they are on, off, in our pockets, or on a table, and they command our attention even when they are not our own.

To make a habit less appealing, educate yourself on the drawbacks of excessive use of smartphones. You probably already know some negative effects of this habit, but let’s review 3 common negative effects:

Excessive phone usage is linked to various physical and mental health issues, including eye strain, neck and back pain, depression, loneliness, mood disorders, and sleep disturbances.

Spending too much time on your phone reduces your ability to focus and be productive at work or in studies.

It also weakens your relationships by making you less connected and present with the people around you.

How about watching The Social Dilemma? This documentary explores the dangerous human impact of social networking, with tech experts sounding the alarm on their own creations.

After you educate yourself on the negative effects of excessive smartphone use and watch the documentary, you could ask yourself if it is worth wasting your time glued to your screen all day.

Other than that, there are a few strategies that I also used to make my phone unattractive to use such as uninstalling those unnecessary, addicting, and time-wasting apps that don’t add value to my life like social media apps and games.

Simplifying my phone to include only essential apps on my home screen has helped reduce overall usage and keep me focused on what truly matters.

Also switching my phone to grayscale mode occasionally, where I only see black and white, has made it less attractive, and significantly reduced my screen time.

To make a habit more difficult to do, you can increase the friction by adding extra steps between yourself and the undesirable behavior. This means making it more difficult or inconvenient to carry out the habit.

For example, I used to keep checking my email and social media app for updates. To make it difficult to use this, I removed the apps on my phone, used the web version instead, and logged out each time I finished using them, rather than keeping it logged in.

You can also create a physical barrier between yourself and your phone, such as keeping it in a drawer or locking it in another room.

I love this new restaurant in Italy, Al Condominio, that offers a free bottle of wine for anyone willing to hand over their phone before a meal. This encourages diners to talk to each other and enjoy their food and wine without phone distractions.

Additionally, setting up screen time on my phone also works for me. I set up downtime during bedtime. All apps and notifications will be blocked during downtime except for calls and messages.

Finally, if you prefer not to delete some apps from your phone, another option is to set a daily usage limit for each app. For instance, you can limit your social media usage to one hour daily across all platforms.

To make the habit of excessive phone usage unsatisfying, start by tracking your screen time. Use the screen time settings on your phone to see your daily average screen time and the amount of time spent on specific apps or websites.

Seeing your 3 hours wasted every day on platforms like TikTok or getting caught up in Instagram and Facebook drama is not at all satisfying. The less screen time recorded, the better you’ll feel, motivating you to make positive changes.

Then consider replacing this habit with activities that don’t require smartphone use, such as reading a book, enjoying outdoor activities with your friends and family, or exercising. These alternatives enhance physical and mental well-being and also offer greater satisfaction.

As we wrap up this article, it’s important to recognize that the journey of replacing bad habits with good ones isn’t always straightforward; it’s more like a zigzag than a straight line. It’s perfectly normal to experience slip-ups along the way.

When you do, don’t be too hard on yourself. Instead, learn from it and focus on getting back on track swiftly. Remember, progress is about persistence, not perfection.

Applying the four simple steps from Atomic Habits can be a game-changer in our battle against excessive phone usage and other bad habits you like to break.

Keep repeating the new positive habit and don’t give up. Focus on making small and consistent improvements every day. You can also check out my other article on How to Install a Habit that Sticks.

Let’s be mindful of our screen time and take control of our phone usage to reclaim our precious time for what truly matters in our lives. You’ve got this! Let’s take action and make the most of every moment. Let’s go!

The secret of getting results that last is to never stop making improvements. It’s remarkable what you can build if you just don’t stop. … Small habits don’t add up. They compound. That’s the power of atomic habits. Tiny changes. Remarkable results. — James Clear

Thank you for reading. If you would like to dig deep into the book, Atomic Habits, get the book here. For the summary version of big ideas, check the PN here.