10 Tried and True Tactics to Break Your Cell Phone Habit

The statistics concerning our cell phone usage are almost too unbelievable to believe:

Even more, 57% of us consider ourselves “addicted” to our phones. (And that’s just the number of people who admit it).

Cell phones can be wonderful tools—no doubt. But they can also keep us distracted from the things in life that matter most and that’s when they become a problem.

If you feel like you need a change in how you use your phone, you are probably right. Most of us would benefit from a new approach. To help, here are ten tried and true tactics to help you break your cell phone habit and reclaim some time and attention.

1. Put Your Phone in a Drawer

When you get home, place your phone in a drawer. This simple action can help you focus on your home life and reduce the temptation to constantly check your device. You’ll be surprised how much more life you can experience with your phone set out of reach.

2. Turn Your Screen to Grayscale

Changing your phone’s screen to black and white can scientifically make it less appealing to our brains. This reduces the urge to use your phone for extended periods. Check your phone’s accessibility settings to make this adjustment.

3. Use a Hairband Around Your Phone

Wrap a hairband around your phone. This creates a physical barrier, making it less convenient to use and reminding you to think twice before mindlessly unlocking it. It might sound weird, but it’s a somewhat commonly used practice due to the viral nature of this article: How to Kill Your Phone Addiction with 4 Settings, 1 Hair Band, and a Post-It Note

4. Commit to Morning Activities Before Checking Your Phone

Start your day by committing to five of these activities before looking at your phone. Pick any five—and make it a point to start your day with any activity other than immediately giving in to your cell phone habit.

5. Keep Your Phone Out of the Bedroom

Use an old-fashioned alarm clock instead of your phone to wake up. Keeping your phone out of the bedroom helps ensure a better night’s sleep and a more mindful morning.

6. Designate Specific Times for Phone Use

Set specific times during the day for checking your phone. For example, you could check it for 15 minutes after breakfast, lunch, and dinner. Outside of these times, keep your phone out of reach.

This could also be applied in the opposite direction by designating specific times when you don’t use your phone.

7. Use Do Not Disturb Mode

Activate “Do Not Disturb” mode during times when you need to focus or relax. This can help you stay present without the interruption of notifications. Or an even better option is to entirely power down your phone during activities when you know your phone will take away from the present moment: dinner, movie, sports games, church, your son/daughter’s school play… the list goes on and on.

8. Step Away from Social Media for 29 Days

We use our phones for lots of things. But one of the biggest time wasters is social media. So use a month-long experiment to reset your usage of it. For the next month, decide to use no social media at all. This might sound drastic, but sometimes drastic changes call for drastic measures.

9. Install App Limits and Usage Trackers

Use apps like Forest, Moment, or Stay Focused to set limits on your app usage and track your phone habits. These tools can help you become more aware of your usage and encourage breaks.

10. Turn Off All Notifications Except for Calls

Notifications are a constant source of distraction. Turn off all notifications except for calls to minimize interruptions and reduce the compulsion to check your phone frequently. This is different from Tactic 7 where I encourage you to use Do Not Disturb during specific events. Change your phone settings permanently to turn off ALL notifications except phone calls (and text messaging if you need to). You’ll love how you life changes.

Breaking the cell phone habit isn’t easy, but it’s possible with intentional effort and the right strategies. By incorporating these practical tactics into your daily life, you can reclaim your time and attention—which just might result in a more focused and fulfilling life.