4 Tips to Start changing your phone habits

The average American adult spends 2 hours and 51 minutes on their phone every day. Two hours and 51 minutes! If you’re looking for ways to take your time back, start by looking at your phone habits. Here are four ways to do it:

1. track your phone habits

It may seem counterintuitive to download more apps to keep you from going down the social media rabbit hole. But in an era of fitness trackers and smartphones, data can play a big role in helping you change your habits.

A popular app called Checky tracks how many times a day you touch your phone. Newsflash: Most of us are in the triple digits. Oh yes, it’s serious. We like Checky because of its simplicity, and because it’s totally non-judgmental. It simply gives the number and you can do whatever you want with that knowledge.

An app called Moment tracks how much screen time you use per day, which apps you spend the most time in, and even allows your to set daily limits for yourself. Having all the numbers in front of you makes you more aware of how you’re spending your time, and gives you a good starting point if you want to start making changes.

2. Try the space app


Space loads a “moment of zen” before opening apps you need space from. This delay breaks the dopamine release triggered in your brain by opening your favorite social media apps making you less dependent on them so you spend less time using them.

2. Turn off push notifications

Banner alerts, dinging, and the relentless red badge app icon. Push notifications create a sense of urgency that pulls us away from current tasks and toward hours of unintentional browsing and swiping. Plus, the research piece “The Attentional Cost of Receiving a Cell Phone Notification” reports that whether you click on notifications or not, the act of being notified is distracting enough to interrupt your productivity. Want to get your time back and make more of it by making more of your day? Turn off push notifications.


Stash your phone in your desk drawer during work hours to play to the “out of sight, out of mind” trick.” Or if you can’t help but dish out hearts on Instagram when you’re trying to get ready for bed, keep your phone across the room so it’s out of reach. This physical distance is another way to create boundaries, curb dependency, and eliminate distractions. 


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