In our last blog post, we explored some ways to disconnect and step back from being connected all day. We wanted to add some additional suggestions to help you make more conscious choices about how and, most importantly, when you connect rather than letting technology be the one in the driver’s seat.
One of the most effective ways to regain control of digital addiction is to create regular periods when your phone is not always with you and at hand. Try not just putting your phone down, but shutting it down completely during meals, while exercising, and during conversations with family and friends.
Turn the phone face down and keep it in the room with you during the hour before bedtime and in the first hour after waking up, but put it out of easy reach. That way, the last thing you do before you go to bed and the first thing you do when you wake up in the morning is not grab your phone to check the news, your email, or your social media feeds.
Choose one activity each day and do it without screen time. Take a short walk, drink your morning coffee or tea, read a few chapters of a book, garden, cook, or simply sit quietly. Start with 15 minutes per day and work your way up to longer periods of time.
Many people discover that some of their best ideas emerge during these moments of uninterrupted thinking, and not being connected 24/7 helps their brain and body relax.
Reducing screen time is only half the equation. The other half is filling that time with activities that improve your quality of life. Reading physical books, writing in a journal, exercising, spending time outdoors, creating art or crafts, playing games with friends or family, having face-to-face conversations instead of online interactions, or learning a new skill.
Whenever you catch yourself reaching for your phone automatically, take a pause and ask yourself whether there is something else you could be doing.
Ironically, technology itself can help support healthier habits.
Most smartphones include built-in tools that track usage, limit app access, and reduce distractions. There are also apps designed to block distracting websites, encourage focus, and help users build healthier digital routines.
Check in with yourself regularly and ask: Is this technology helping me or hurting me? Am I using it intentionally or automatically? And am I getting enough value from the time and energy I invest in it?
Often, low-tech approaches work just as well, if not better, than apps and can, from a technology safety standpoint, help better protect your personal information from being compromised.
- Remove social media apps from your phone entirely.
- Turn off all non-human notifications.
- Charge your phone outside the bedroom.
- Make your phone screen grayscale.
- Schedule one “phone-free hour” every day.
- Leave your phone in another room while working.
- Use a real alarm clock instead of your phone.
Turn Off Notifications on iPhone
- Open Settings.
- Tap Notifications.
- Select an app.
- Toggle Allow Notifications off, or customize how notifications appear.
- Repeat for other apps.
You can also use Focus Modes to limit notifications during work, family time, or sleep.
Using Focus Mode on iPhone
- Open Settings.
- Tap Focus.
- Choose a mode such as Work, Personal, or Sleep.
- Select which people and apps are allowed to notify you.
- Schedule the Focus mode to activate automatically.
Turn Off Notifications on Android
- Open Settings.
- Tap Notifications.
- Select App Notifications or a similar option depending on your device.
- Choose an app.
- Turn notifications off or customize notification categories.
Many Android phones also offer Do Not Disturb settings that allow only important calls or messages to come through.
Using Do Not Disturb on Android
- Open Settings.
- Tap Notifications or Sound & Vibration.
- Select Do Not Disturb.
- Choose who and what can interrupt you.
- Set a schedule for work hours, evenings, or overnight.
WestBridge provides evidence-based treatment for adults and their families experiencing mental illness with or without substance use. Contact for inquiries and questions. For more information about our programs, please visit https://www.westbridge.org/programs/.