Reducing Smartphone Overuse
https://img.washingtonpost.com/wellness/2025/01/29/phone-free-february-screentime-reduce/
Unite has summarized this great compilation of experts’ recommendations on ways to gently cut
back your time on your smartphone!
- To curb smartphone overuse, one effective strategy is to make your phone as "boring" as
possible. Disable nonessential push notifications, turn off video autoplay, and switch to grayscale
mode to reduce its visual appeal. By diminishing the stimulating features of your phone, it
becomes less enticing, helping you naturally reduce screen time without constant mental battles. - Taking deliberate screen-free breaks can help reset your brain and reduce stress caused by blue
light exposure and elevated cortisol levels. Start with small intervals of 15 minutes without
checking your phone, then gradually extend the duration. Eventually, aim for a full day without
screens each week to rebalance neurochemical functions. This simple practice can ease anxiety,
promote better sleep, and help maintain a healthier relationship with technology. - Replacing screen time with fulfilling offline activities is essential for long-term success. Engage
in "dopamine replacement therapy" by listing enjoyable screen-free activities such as walking,
reading, or creative hobbies. Cultivating mindfulness also helps — reflect on why you're picking
up your phone and set intentional limits on your usage. Keeping phones out of the bedroom and
involving friends and family for support strengthens this effort. With time, these changes can
lead to healthier digital habits and greater overall well-being.