health
How to Actually Reduce Your Screen Time: 12 Simple, Realistic Tips to Stop Doomscrolling
Want to spend less time on your phone? We asked psychotherapists, professors and specialists for practical (and achievable) ways to cut down
TL;DR
- Smartphone addiction is a growing concern, with apps designed to be addictive through intermittent reinforcement.
- Experts recommend tracking phone usage, scheduling screen-free periods, and disabling non-essential notifications.
- Making screens less engaging (e.g., greyscale) and keeping phones out of reach can help reduce compulsive use.
- Tools like Brick, which acts as a physical lock for apps, and switching to a 'dumbphone' are considered more extreme measures.
- Digital detox retreats can offer a reset, but long-term success depends on restructuring phone usage habits upon return.