We asked NPR readers for creative, effective ways to cut back on phone use. Below are 10 practical methods they shared, edited for clarity.
1. Delete social media altogether — Kat Morones
I deactivated my accounts several times before deleting them for good. I realized I was chasing validation and chose to seek connection in real life instead.
2. Don’t save passwords — Megan Arango
Type passwords manually. It’s not foolproof, but the extra friction helps reduce automatic app opens and mindless scrolling.
3. Make it a group activity — Marissa Fisher
At a dinner I set up a “phone basket” and asked guests to leave phones in another room. People liked it and the evening felt more present and memorable.
4. Set strict time limits — Sally Morrison
Allow five minutes in the morning and five at night, set a timer, and stop when it rings.
5. Carry a paperback — Rich Gunn
Bringing a small book wherever I go gives me something more enjoyable to hold and read instead of reaching for my phone.
6. Keep a pocket notebook — Andrew Conrad
When I reach for my phone I first ask why. If it’s a thought or reminder, I jot it in a notebook. That pause usually leads me to the paper instead of the screen.
7. Try a no-scroll year — Kaitlyn Lim
I still visit social media and YouTube for top posts or videos, but I don’t scroll down feeds. It cuts the endless rabbit hole.
8. Set physical boundaries — Mark Metzger
I leave my phone in the car at restaurants and tell friends and family I won’t check it often but will call back if needed.
9. Track your use — Garrison Kammer
I log minutes and pickups in a spreadsheet daily. Just monitoring usage made the numbers drop.
10. Charge your phone in another room — Emily Jensen
Let the battery run low and keep the charger elsewhere. Having to get up to check the phone makes me more aware of how often I do it.
This piece was edited by Malaka Gharib. We’d love to hear your tips: leave a voicemail at 202-216-9823 or email [email protected]. Listen to Life Kit on Apple Podcasts and Spotify, sign up for the newsletter, and follow @nprlifekit on Instagram.