A Guide to Reducing Phone Use and Living a More Balanced Life

On average, individuals spend over 3 hours on their phones daily, picking them up nearly 60 times per day. Some individuals may even spend closer to 4 hours on their phones.

These figures are not intended to be judgments; it's not inherently negative to use your phone. Rather, they aim to raise awareness about our phone usage habits.

Many individuals I speak to express a desire to reduce their phone usage—not necessarily aiming for zero usage but seeking to decrease impulsive phone usage.

Many of us have a habit of reaching for our phones whenever there's a moment of boredom, and once we're on our phones, it's easy to fall into the trap of mindless scrolling.

To develop a more mindful approach to phone usage and reduce dependence on them, it's crucial to cultivate awareness of our habits. Here are some steps to begin:

Using a small notebook or scrap of paper, create a simple tally system: each time you reach for your phone, make a tally mark on the paper. This practice helps bring awareness to your phone usage habits by visually tracking how often you instinctively reach for your device.

Alongside tallying each time you reach for your phone, take a moment to identify and write down the emotions you're experiencing in that moment. Whether it's boredom, anxiety, overwhelm, sadness, loneliness, fear, or frustration, acknowledging these feelings helps you understand the underlying reasons for reaching for your phone. Recognizing that you're using your phone as a coping mechanism for these emotions is the first step towards finding healthier ways to address them.

Before unlocking your phone, take a deliberate pause and focus on your breath. Take three slow, deep breaths to center yourself and bring awareness to the feeling that prompted you to reach for your phone. Notice if the breaths help alleviate the urge or change your response to the feeling.

Commit to practicing this mindfulness technique for a week. By consistently pausing and taking breaths before engaging with your phone, you'll develop a greater sense of mindfulness around your phone usage. Even if you don't completely eliminate phone usage, you'll cultivate awareness and a more intentional approach to how you interact with your device.

Breaking the Habit of Phone Dependence At this point, your mindful practice has set you up for success to break the habit.Let’s look at how to change the habit:

Understanding your why is crucial before embarking on any change. Ask yourself why you want to make this change in your phone usage habits. Is it truly important to you, or is it just something that would be nice to do? If it's merely a passing desire, you may struggle to stay committed when faced with urges to revert to old habits. Clarifying the significance of the change helps you stay motivated and committed to overcoming those urges.

You need a more meaningful reason behind your desire to change your phone usage habits. Consider how this change can lead to better mental health, stronger relationships, increased productivity in meaningful work, or any other outcome that holds personal significance to you. Write down this reason and place it somewhere visible, where you'll see it each day. Having a clear and meaningful purpose reinforces your commitment and provides ongoing motivation to stick with your goals.

Set a clear intention for the change you want to make in your phone usage habits. Determine if your intention is to avoid certain apps like social media altogether, limit their use to specific times and durations, or restrict phone usage to specific purposes like reading or listening to music. Once you've set your intention, commit yourself to it for a defined period, such as 4 weeks. Having a specific goal and timeframe helps you stay focused and accountable as you work towards changing your habits.

Create a lock screen on your phone that serves as a reminder of your intention. Choose something that resonates with you—a serene nature scene, an inspiring quote, a photo of loved ones—anything that will prompt you to pause and bring awareness to your intention whenever the urge to use your phone arises. This visual reminder can help reinforce your commitment and keep your goals at the forefront of your mind throughout the day.

Identify alternative activities that address the emotions you identified in the mindful section and bring you enjoyment or meaning. For instance, if you tend to reach for your phone when feeling overwhelmed or anxious, consider activities like meditation, yoga, or going for a walk to help manage those emotions and promote mental clarity. Other ideas include connecting with a friend, engaging in stretching or push-up exercises, enjoying a cup of tea, practicing breathing exercises, or writing a love note to someone special. By consciously choosing activities that fulfill your emotional needs and bring satisfaction, you can reduce reliance on your phone for distraction and find greater fulfillment in the present moment.

Incorporate a pause practice into your phone usage routine. When you feel the urge to use your phone, take a brief pause. Breathe deeply and consciously, allowing yourself to notice any emotions that arise. Take a moment to tend to these emotions, acknowledging them without judgment. Reflect on your meaningful why and your intention for changing your phone habits. If you still decide to use your phone after this pause, be kind to yourself and refrain from self-criticism. Simply introducing this pause is a significant achievement in itself. Celebrate any progress you make along the way, no matter how small, as each step brings you closer to your goal of mindful phone usage.

Be willing to embrace all aspects of life, even the uncomfortable or challenging ones. Recognize that we often turn to our phones as a way to avoid difficult emotions or experiences. Instead of relying on avoidance mechanisms, practice opening yourself up to all experiences, whether pleasant or unpleasant. Each time you feel the urge to reach for your phone, consciously choose to be present with the experience you're trying to avoid. This is a form of training, and with consistent practice, you'll gradually increase your capacity to fully experience and embrace all that life has to offer, fostering a deeper sense of connection and presence in your life.

Implement a daily review practice before going to sleep each night. Set a reminder to reflect on your progress with your intention for phone usage. Consider how well you adhered to your intention throughout the day and identify any obstacles or challenges that arose. Reflect on the emotions you may have resisted or struggled with, and be compassionate with yourself as you review your experiences. Use this daily review as an opportunity for continual learning and improvement, noting areas where you can make adjustments or improvements for the following day. By engaging in this reflective practice with kindness and self-compassion, you can cultivate greater awareness and mindfulness in your phone usage habits over time.

Changing phone usage habits is indeed a challenging endeavor, but it is absolutely changeable with commitment, meaningful motivation, and a willingness to learn and grow throughout the process. By dedicating yourself to your goals and remaining open to continued learning and growth, you can gradually transform your relationship with your phone and cultivate a more mindful and intentional approach to technology use. Remember to be patient and compassionate with yourself along the way, celebrating progress and embracing each step forward on your journey toward positive change.