I wasn’t trying to quit technology — I just wanted to figure out how to use my phone less without deleting everything and becoming a digital monk.
You know the vibe. Some productivity bro on YouTube tells you to delete all your social media, buy a flip phone, and spend your mornings cold-plunging while journaling in a cabin.
Cool for him. Not for me.
I didn’t want to quit tech. I just wanted my damn brain back.
So instead of doing something extreme, I started changing a few key habits.
And somehow, I cut my screen time in half. If you haven’t already seen it, here’s where I first broke down the signs that your scrolling habit might be quietly frying your brain: 5 Signs Your Scrolling Is Draining You
Here’s what I did — and what I’d do again (minus the guilt, minus the doomscroll).
How to Use Your Phone Less (Without Losing Your Mind)
Spoiler: It’s not about deleting every app. It’s about making the phone less interesting — or at least less automatic.
Here’s what I did first:
- Moved my social apps off the home screen
Out of sight, out of scroll. When Instagram isn’t front and center, I’m less likely to “just check for a sec.” - Turned off non-essential notifications
My phone doesn’t buzz every time someone posts a story. I love my sanity. - Grayscale mode.
My phone looked like a sad 90s movie, and that’s kind of the point. Fewer color triggers = less mindless tapping.
How to Spend Less Time on Your Phone (And Still Keep It)
I kept my phone. I even kept Instagram and YouTube.
But I started treating them like tools — not time-fillers.
Here’s how I reduced time without rage-quitting apps:
- Set a 15-minute app timer
Not to stop me — just to remind me when I’m deep in the feed. That gentle nudge works surprisingly well. - Made my lock screen boring
No widgets, no motivation quotes, no dopamine bait. Just the time. That’s it. - Replaced habits with… anything else
Instead of scrolling while waiting in line, I’d people-watch. Sounds boring. Is boring. But also peaceful.
Reduce Screen Time Without Deleting Apps
I didn’t want to lose access. I wanted to lose the reflex.
So I tried:
- Phone-free mornings.
No phone before coffee. It was hell for the first three days. Then it became… freeing. - Charging my phone outside the bedroom.
No more “fall asleep while scrolling, wake up feeling gross” routine. Game changer. - “No phone zones.”
Like the bathroom. Yes, I’m going there. Just… stop taking your phone in. Start there. Seriously.
Intentional Phone Use Is a Whole Mindset
The goal isn’t perfection. It’s awareness.
I still scroll. Sometimes I still binge. But now I notice it. I can feel when I’m using my phone vs. when it’s using me.
Intentional phone use means asking:
Am I using this because I want to, or because I’m avoiding something?
If it’s the second one… maybe close the app and sit with that feeling for a sec.
Mindful Phone Usage Starts Small
This is the part where I’m supposed to tell you to meditate and breathe deeply.
Nah. Just try this:
- Look at your screen time this week. Pick one number to cut.
- Move one app. Just one.
- Turn off one type of notification that stresses you out.
- Replace one scroll with one still moment. That’s it.
Small steps feel doable. And they stack.
Want to Go Deeper?
If you’re ready to get more intentional with your tech (without going cold turkey), this one’s for you: How to Break Your Phone Addiction
And if you’re looking to simplify your digital life in a way that actually supports your focus, energy, and peace — without tossing your phone out the window — don’t miss this: Digital Minimalism Lifestyle
Phone Minimalism (Without the Identity Crisis)
You don’t need to become a minimalist to use your phone less.
But you can steal some of their tricks.
Try these:
- Delete the apps you never use (you won’t miss them)
- Unfollow accounts that drain you
- Log out of things that suck you in
- Group “temptation apps” in one folder called “Distractions” — it helps, trust me
The goal isn’t to get rid of your phone. It’s to stop letting it run your brain.
How To Use Your Phone Less – Final Thoughts
If your screen time feels out of control, you don’t need to do something drastic.
You just need to start noticing.
Start with one shift. Then build on it.
Because the truth is, your phone isn’t evil — it’s just really good at what it does.
And your job now? Is to be just as intentional with how you respond.
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