We’re all addicted to our phones, but that doesn’t make it right.
A lot of us have become so attached to our devices that we spend more time scrolling down our screens than we do engaging with our real lives and the things that are happening all around us. Nomophobia, the psychological term for smartphone addiction, is a real thing, and it’s really damaging to our mental and even our physical health. If you want to spend less time fixating on social media or swiping through dating apps, here are some tips to help you break your addiction and detach from so much tech.
1. Admit that you have a problem.
Acknowledging that your phone use has got out of hand is honestly the toughest part. We can kid ourselves that scrolling through social media all day is harmless, but deep down, we know better. Admitting you’ve got a problem gives you the freedom to do something about it. Remember, pretending everything’s fine only digs you deeper into the habit. So be straight with yourself: yes, it’s a problem. Right, now you can start fixing it.
2. Turn off unnecessary notifications.
Notifications are like little digital alarm bells that yank your attention away from whatever else you’re doing. Most of them aren’t that important anyway, so switch off the alerts you don’t need. That way, you’ll only see the vital stuff that genuinely matters, and you won’t be drawn back to the screen every few minutes. It’s a simple change that can stop your phone from running the show.
3. Set specific times to check your phone.
Decide when you’ll allow yourself to check in. Maybe it’s once every hour, or only after you’ve finished an important task. The key is that you’re calling the shots, rather than reacting to every ping or buzz. If you stick to this plan, you’ll gradually rewire your usual reflex of grabbing your phone at the slightest hint of boredom. It might feel awkward at first, but consistency helps form better habits.
4. Remove addictive apps from your home screen.
If you’re trying to eat healthier, you wouldn’t keep a cupboard stuffed with chocolate bars in plain sight. The same principle applies here. Moving or deleting your biggest digital temptations will remind you that you’re trying to curb the habit. You’re less likely to open an app if it’s not staring you in the face. And if you need a quick replacement for your favourite social media black hole, consider an app that helps you learn something new or stay organised instead.
5. Use apps that monitor and limit your screen time.
It sounds ironic that an app can help you spend less time on your phone, but there are some brilliant tools out there that do exactly that. They show you how many minutes (or hours) you’re burning in front of certain apps, and they can even lock you out when you hit your daily limit. Seeing just how much time you’re pouring into your phone can really open your eyes and motivate you to scale back.
6. Keep your phone out of reach when possible.
If you don’t want to fiddle with your phone so often, make it harder to get to. Toss it in your bag or a drawer when you’re working, or leave it on the other side of the room when you’re enjoying a meal with friends. Out of sight does become out of mind. You’ll catch yourself reaching for it out of habit, but then realise it’s not right there. Over time, this physical distance helps break the autopilot response.
7. Replace phone time with other activities.
When your thumbs start itching for that favourite app, do something else you actually enjoy: read a brilliant novel, put on some music, or go for a brisk walk. Get your mind involved in a hands-on hobby, like painting, cooking, or gardening. It’s a lot easier to forget about the screen if you’re genuinely occupied with something that brings you happiness or gets you moving.
8. Set boundaries with friends and family.
Let the people in your life know you’re trying to rein in your phone usage. Otherwise, they might wonder why you’re not replying instantly or sharing memes 24/7. Tell them you’d rather talk on an old-fashioned phone call if it’s important, or that you’ll only be checking messages at specific times. Being upfront about it makes the whole process smoother and helps manage everyone’s expectations, including your own.
9. Avoid using your phone before bed.
We’ve all heard about blue light messing with our sleep. Well, it’s true. Staring at a bright screen before bed can make it harder to switch off and drift into a restful night. Pick a cut-off time, say 9 or 10 pm, and stick to it. Try reading a physical book, listening to calming music, or jotting down your thoughts in a journal. It sets you up for better sleep and cuts down on that mindless late-night scrolling.
10. Make your bedroom a phone-free zone.
This one pairs nicely with the previous tip. Charge your phone elsewhere, maybe in the hall or living room. If it’s not right next to you, you won’t be tempted to scroll first thing in the morning or last thing at night. The bedroom should feel like a calm place where you can recharge your own batteries, not just your phone’s.
11. Be mindful of why you’re reaching for your phone.
Every time you go to unlock your phone, pause. Ask yourself: “Do I actually need to do this?” Sometimes it’s boredom, sometimes it’s a stress reaction, and sometimes it’s just sheer habit. By recognising what’s driving the urge, you can figure out a better response. Maybe you need a quick stretch, a cup of tea, or a quick chat with a friend rather than an endless scroll session.
12. Practise digital detox days.
Pick a day, or even just a few hours, when you commit to going offline. Turn the phone off completely if you dare. Use that freed-up time to connect with real people, get some fresh air, try out a new recipe, or simply enjoy the world around you. These breaks reset your dependence on tech and remind you there’s plenty to love away from the screen.
13. Consider professional help if you’re really struggling.
If you’ve tried everything, and you still can’t step away from your phone, don’t hesitate to talk to a counsellor or therapist who specialises in behavioural issues. They’re trained to give you coping techniques that go beyond the usual tips. It’s not a sign of weakness to ask for help; it shows you care enough about your wellbeing to put yourself first.
14. Stay committed and patient with yourself.
Breaking free from phone addiction won’t happen overnight, and there will be times you slip up. Don’t beat yourself up if you find yourself doomscrolling at 2 am again. Change takes time, and every small step is progress. Stick with it, and you’ll gradually notice you’re more present, more relaxed, and happier with how you spend your day. You might even feel like you’ve gained an extra bit of breathing room in your life, and that’s something worth celebrating.
