6 ways to use your phone less — and none involve screen-time alerts

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As great as our smartphones are, there are a thousand reasons why you shouldn’t use one at every moment of every day.

We all know that — but a combination of social media, videos, games, and, well, everything means that a phone can be hard to put down.

Having a small rectangle in your pocket that can access all the information in the world is difficult to put down.

However, sometimes, you need to, whether it’s spending time with loved ones, concentrating on a task, or just getting some chill downtime away from your phone.

I’ve struggled with putting my phone down as much as the next guy, and the built-in Digital Wellbeing timers just don’t work for me. Here’s how I’ve put my phone down to get on with the stuff that actually matters.

Leave your phone in a specific location and mute certain notifications

The best way to stop using your smartphone is to have it nowhere near you. This sounds obvious, but how often do you reach for your smartphone without really thinking about it?

As soon as you feel that tingle of boredom, your hand starts grasping for it. I know mine does.

Find somewhere outside your usual hangouts to place your phone. Make sure you know where it is, in case you actually do need it, but crucially, keep it out of easy reach.

Also, keep the pings to a minimum. Mute your phone, or, if you’re not comfortable completely shutting yourself off, mute notifications from certain apps.

Do you really need instant notifications from Facebook? Or Reddit? Or Instagram? Whatever it is will wait.

You can leave notifications on for messaging apps if you like, or phone calls. But this ties into my next recommendation.

Wear a smartwatch

It may seem a little odd to have a smart device that helps you avoid a different smart device, but a smartwatch can be a useful way to alleviate some of the fear of missing out that having a smartphone has drummed into you.

Just to be absolutely clear, this isn’t to give you a way to cheat on not having a smartphone. Instead, it’s a way to make sure you don’t miss out on anything actually important.

A smartwatch can tell you if you’re getting a call, when you receive messages, and other important notifications.

While there’s some truth that a smartwatch can shackle you even more to the incessant din of notifications, it also means you’re not tempted to keep going back to your smartphone to check.

If you’re worried about the “smart” element of a smartwatch, maybe try something like a modern Pebble or a fitness watch, which offer notifications without the additional temptation of the apps you can get on smartwatches like the Pixel Watch 4 or Samsung Galaxy Watch 8.

Reward non-use

Giving yourself rewards for good behavior is like a cheat code for instilling good habits. So, if you want, you could set goals for not using your smartphone.

Maybe for every two hours you don’t use it, you get a biscuit. Every four, a beer. Every six, a new book. Whatever, you get the idea.

Another option is to use an app that rewards you for not using it.

My favorite is Forest, an app that grows trees when you’re not using your phone. Just set it up, tell it you’re not going to use it for a certain amount of time, and it’ll grow a tree in that time.

If you meet your goal, you add a tree to your forest. Checking over your forest is a great way to see how successful your new habits have been.

While it’s not as physically rewarding as a cake, it’s spiritually and mentally rewarding to be reminded of how well you’re doing.

Turn off battery saver mode

If you’re anything like me, turning on battery saver mode is an easy way to get a little extra time out of your smartphone.

Well, more battery life means more time in your hand, so turning off battery saver mode means it doesn’t have quite as much juice for mindless scrolling and ignoring the world.

Sure, you’ll need to charge it more often, but think of it this way — the longer it’s on the charger, the less it’s in your hand. Think of it as an enforced time-out.

Also, charge it in your bedroom or somewhere farther away from you, just to make sure you’re getting it away from you.

Find other entertainment (e-reader/books)

This is a big one for me. I use a smartphone when I get bored, so a good way to avoid using it is to stave off boredom before it starts.

How? Have something else around that you enjoy doing.

Preparation is key here. You effectively want to lace your life with as many distractions as you need.

A magazine or a book on the sofa? Check. E-reader in the bathroom? Perfect. Tablet for Netflix while you’re cooking? Honestly, one of the best things I’ve ever done.

If you’re like me, a fidget toy when you’re watching TV does wonders for your concentration.

The key is making sure you have options. It’s likely your overuse of your phone stems from boredom, so avoid that boredom, and avoiding the phone is much easier.

Take up other hobbies

Finally, look at ways to fill up your time when you could be on the phone. If you find yourself scrolling and scrolling and scrolling in front of the TV at night, why not find another hobby?

Anything will do. Knitting, crocheting, or even getting into Warhammer. Anything that stops you from reaching for your phone, and at the end of it, you have a sock, scarf, or small techno-skeleton to show for it.