Struggling to Put Your Phone Down? Here’s How to Cut Back on Social Media

Struggling to Put Your Phone Down? Here’s How to Cut Back on Social Media

If you’ve got a smartphone, chances are you’re spending too much time on it—scrolling through Instagram, watching endless TikTok videos, messaging on WhatsApp, or doomscrolling on X.

Social media programs are programmed to be addictive, and it is hard to cut back on overuse. Cutting back on screen time tends to take more than sheer willpower, particularly for younger users whose impulse control is still maturing.

If you want to find some useful ways to reduce screen time and take back control of your daily life, here are some down-to-earth strategies to free you from the scroll.

Delete Apps

Among the simplest initial steps is removing applications that eat up most of your time.

Last year, I removed Facebook, Instagram, and X from my phone to limit use. Every once in a while, I have to reinstall one to share a photo, but the inconvenience often discourages me from using it too much. The drawback of this method is not giving into the urge to leave the app installed once you have it on your phone again.

Use Built-in Controls

Both Android phones and iPhones have their own inbuilt software to monitor and restrict screen time.

Apple’s Screen Time feature enables users to schedule Downtime, blocking apps from being used at certain times. You can also restrict time on specific apps—like allowing Instagram to be used only for 20 minutes a day. Though these are simple to bypass, they act as a useful reminder to take a break.

Android has the option of turning on Digital Wellbeing, with features of widgets that show screen time usage. The feature also enables users to divide work and personal profiles, restricting social media distractions when working.

Decrease Distractions

Minor modifications can make your phone less engaging. Focus Mode on both iPhone and Android silences notifications, enabling you to focus on activities without distractions.

Switching your phone display to grayscale can also help reduce attraction to vibrant app icons. On iPhones, this can be adjusted in settings under Color Filters, while Android users can activate Bedtime Mode or modify Color Correction Settings.

Android users can also enable the Heads Up feature, which discourages looking at your phone while walking by sending alerts.

Block Distracting Apps

If built-in controls aren’t enough, third-party apps can impose stricter restrictions.

Apps such as Jomo, Opal, Forest, Roots, and LockMeOut assist individuals in reducing screen time by locking out access or creating delays before granting entry.

For instance, Opal acts when accessing a blocked application, showing inspiring messages such as “Gain Wisdom, Lose Facebook” and inserting a six-second wait before permitting access. Jomo also uses a similar tactic, subjecting one to a 20-second delay before opening a locked app for a limited session.

More sophisticated alternatives include LockMeOut, an app available only on Android that has the ability to lock users out of specific apps depending on location, time used, or how many times an app is launched.

Use External Hardware

For those who feel that digital measures are too simple to circumvent, physical blockers introduce a measure of resistance.

Products such as Unpluq, Brick, and Blok necessitate users to physically tap or scan an external device to unlock specific apps. This approach is simpler to avoid temptation by just leaving the device home.

Phone pouches and lockboxes, like Yondr, are another solution. Created initially for concerts and schools, they now cater for home use, enabling people or parents to restrict access through physical means.

Consider Therapy

Excessive phone use can be associated with deeper problems like anxiety, stress, loneliness, or low self-worth. In these instances, therapy might be helpful.

More clinics are also providing technology addiction therapy, which enables people to work on root issues, develop healthier tech habits, and get more out of real-world interactions.

Downgrade Your Phone

For a more extreme method, try switching to a simple phone.

There is an emerging market for minimalistic phones, from retro-style Nokia flip phones to streamlined, contemporary phones from boutique makers like Punkt. These options avoid the perpetual temptation of social media while retaining the basic communication capabilities. The compromise, though, is losing the ability to access vital apps like Google Maps and mobile banking.

Finding the Right Balance

Cutting screen time doesn’t necessarily mean saying goodbye to social media. What’s important is achieving a balance where you are still connected and yet not under its control. From deleting applications, taking advantage of built-in features, to seeking professional intervention, making those little changes could make all the difference in healthy digital living.

If you want to recover your time and attention, start by adopting one or more of these practices starting today.