10 clever and creative ways to stay off your phone : NPR
Photo illustration by Becky Harlan/NPR
Photo illustration by Becky Harlan/NPR
How to creatively limit your phone use?
We posed this question to the NPR audience last week in an article about how to resist the urge to continue checking your phone. Experts shared practical tips, like keeping your device out of the bedroom or downloading blockers that limit apps on your phone.
Dozens of listeners emailed us with their smartest, proven methods. A person charges their phone in another room to avoid picking it up. Another keeps a notebook with his phone and writes down his questions instead of looking for the answers.
Here are some ideas from our readers. These have been edited for length and clarity.
Delete social media completely
This may seem a bit radical, but it is very effective. I got rid of my social media account. After a few attempts to temporarily deactivate my account, last summer I made the decision to permanently delete my account. I haven’t looked back. I realized that I craved connection and validation and decided to pursue that in the real world instead. -Kat Morones
Do not save passwords
Enter them manually. This provides some (but not total) protection against [apps and their] addictive algorithms. -Megan Arango
Make it a group activity
The last time I hosted a dinner party, I created a “phone basket” as a resting place for my friends’ phones. I told them in advance that I would ask, but not require, to let their phones live in another room while we were together. To my surprise, when the guests arrived, the first thing they asked was: “Where is the basket?”
We ended up having a memorable evening and I plan to take the phone cart on a long weekend with friends this summer. There was something powerful about doing that as a collective, deciding “Hey, we’ll have more fun if we spend the next few hours together in an analog world.” —Marissa Fisher
Set time limits for social media
I made it a rule to only look [social media] for five minutes in the morning and five minutes in the evening. I set a timer and when it goes off, I stop. Otherwise, very soon after. -Sally Morrison
Pair your phone with a fun paperback…
I carry a paperback book with me wherever I go. I’ve read tons of fun fiction and non-fiction books since I started this practice and it greatly reduces my temptation to reach for my phone because the book in my hand feels so much nicer! -Rich Gunn
…or a notebook to write down your thoughts
I keep a pocket notebook with my phone. Every time I pick up my phone, I have to answer the question: why am I picking it up? Should I take note, do I have a thought or am I bored? That moment of reflection was all I needed to use the laptop instead of the phone most of the time.
I stopped succumbing to those quick urges to use my phone to check social media, take a note, or do a quick search. The desires are fewer and I find that I only use my phone when necessary.
Instead, my pocket notebook is filled with everything from dinner plans, creative thoughts, reminders, and questions (like who was the father in that movie?). The best part is that I am in the present moment when I spend time with my family and friends. —André Conrad
Make it a year without scrolling
A creative way to try to limit my phone use is to do a “year of no scrolling.” Basically, I indulge on social media and YouTube and watch the top posts/videos (and refresh the page) but I don’t scroll down. -Kaitlyn Lim
Set physical boundaries
I leave my phone in the car when I go to a restaurant with someone. I let my friends and family know that I don’t check my phone often, but I’ll call them back eventually. —Marc Metzger
Track your phone usage
The only thing that helped me not use my phone was tracking my usage. [in a spreadsheet]. Every day I record the minutes and number of pickups from the previous day.
When I started about six months ago, I had no goals for phone usage; I just wanted to see how much time I spent on my phone. But just by monitoring my intake, the numbers started to drop. — Kammer Garrison
Charge your phone in another room
I like to limit my phone usage by letting the battery die. This means I’m forced to leave it on the charger, which I keep in another room, and if I want to check it I have to physically go there rather than just looking for it in my pocket. This helps me be more aware of how often I check my phone. -Emily Jensen
This story was edited by Malaka Gharib. We would love to hear from you. Leave us a voicemail at 202-216-9823 or email us at LifeKit@npr.org.
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