Ever feel like your phone is controlling you instead of the other way around? You’re not alone. According to a 2023 survey by Reviews.org, Americans check their cell phones on average 144 times per day and spend 4 hours and 25 minutes daily on their phones. If you’re anything like me, your screen time might be even higher.
As someone with ADHD, I’ve struggled with phone addiction. My screen time soared to over eight hours a day at one point. I canceled plans with friends or, worse, I’d be out with them but completely distracted, glued to my phone. I wasn’t present. I’d miss conversations, disengage, and my relationships suffered because of it. But over time, I’ve found strategies that have helped me reclaim my life from my phone. I’ve cut my phone usage by 90%, and today I’m going to share how you can do the same.
1. Set Specific Goals for Phone Use
One key habit that helped me escape phone addiction was setting specific, manageable goals. I realized that without goals, I’d mindlessly scroll through my phone for hours. So I started small.
For example, I made it a rule to not use my phone during meals. It sounds simple, but in practice, it was tough because I used my phone to avoid awkward small talk. However, by sticking with it, I turned this into a habit. Next, I set a goal to avoid using my phone for 30 minutes before bed. This was difficult at first too, but over time, it became second nature.
The benefits of setting these goals were immediate: I became more present, slept better, and felt more productive during the day. When I did slip up and used my phone more than planned, I didn’t beat myself up about it. Instead, I learned from the experience and moved forward.
2. Create Phone-Free Zones
One of the most effective strategies I used was creating phone-free zones. At first, I thought it was impossible to be away from my phone, but I pushed through and designated certain areas in my home where my phone was off-limits. These included the dining room, bedroom, and even the bathroom.
By setting these boundaries, I created spaces where I could be fully present and disconnect from distractions. Sure, it took a while to adjust, and I had to get creative—like leaving my phone in another room—but eventually, it worked. Now, I no longer reach for my phone automatically. It’s just there when I need it, but it’s not a part of me anymore.
3. Find Alternative Activities
When I decided to cut my phone time, I needed to fill the extra hours with meaningful activities. I discovered that creating content for YouTube was not only engaging but gave me a sense of purpose. While yes, it’s still screen time, I’m using it intentionally rather than aimlessly scrolling.
Another thing that worked for me was working out without my phone. I started using a Garmin watch paired with Bluetooth earphones so I could still listen to music without the distraction of my phone. This allowed me to focus on the workout itself rather than checking my phone between every set. The key is finding activities that you genuinely enjoy and that keep you present in the moment.
4. Turn Off Notifications
One of the most significant changes I made was turning off notifications. I’m naturally impulsive, so every buzz or ding would grab my attention instantly. It drove me crazy, making it impossible to focus. So, I turned off all non-essential notifications—no more alerts for social media, emails, or apps, just phone calls and text messages.
At first, I was worried I’d miss something important, but I quickly realized that most notifications weren’t urgent. Now, I check my phone periodically instead of reacting to every buzz, which has reduced distractions and helped me stay present.
5. Set Boundaries for Phone Use
Finally, I set specific boundaries for when I could use my phone. For example, I only allow myself to check my phone during lunch or after work, and when I’m in the office, my phone stays off. This was by far the hardest part, but over time, it got easier.
Once I saw the positive effects—like being more productive at work and improving my relationships—I stuck with it. It became clear that I didn’t need to check my phone every few minutes to feel connected.
The Importance of Balance
At the end of the day, it’s not about getting rid of your phone; it’s about having a healthy relationship with it. Smartphones are designed to be addictive, but by setting boundaries and being mindful of how we use them, we can regain control.
Remember, the key is to start small and be patient with yourself. It’s okay to slip up occasionally, but don’t let it derail your progress. Stick with your goals long enough, and they’ll become second nature.
If you’re struggling with phone addiction, know that you’re not alone, and it’s entirely possible to regain control. With a little persistence, you can escape phone addiction just like I did.