How do you creatively limit your phone use? We asked NPR’s audience last week in a story about how to resist the urge to keep checking your phone. Experts suggested practical steps — keeping devices outside the bedroom, downloading blockers, and more. Dozens of listeners emailed with their cleverest, tried-and-true methods. Here are a few ideas, edited for length and clarity.
Delete social media altogether
This may seem drastic, but it worked. After deactivating accounts a few times, I deleted mine for good. I realized I was craving connection and validation and decided to pursue that in the real world instead. — Kat Morones
Don’t save passwords
Manually enter them. This offers some (though not total) protection from apps and their addictive algorithms. — Megan Arango
Make it a group activity
At a dinner party I made a “phone basket” as a resting spot for guests’ phones. I told them ahead of time I’d be asking — not requiring — that phones stay in another room. Guests asked for the basket as they arrived. We had a memorable evening; doing this together made it feel like a collective decision to be more present. — Marissa Fisher
Set time limits for social media
I allow myself five minutes in the morning and five at night. I set a timer; when it goes off, I stop. — Sally Morrison
Pair your phone with a fun paperback
I take a paperback with me wherever I go. Holding a book reduces the temptation to reach for my phone because reading is more enjoyable. — Rich Gunn
Keep a notebook to jot down thoughts
I carry a pocket-sized notebook with my phone. When I reach for my phone I ask: Why am I reaching? Do I need to take a note, am I having a thought, or am I just bored? That pause is usually enough to choose the notebook instead. My notes now include plans, reminders, creative ideas and quick questions. I’m more present with family and friends. — Andrew Conrad
Do a no-scroll year
I’m trying a “no-scroll year”: I can visit social media and YouTube and view top posts or videos, 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 friends and family know I don’t check my phone frequently but will call back if needed. — Mark Metzger
Track your phone use
I log minutes and pickups in a spreadsheet every day. I started just to see how much time I spent; merely monitoring it made the numbers fall. — Garrison Kammer
Charge your phone in a different room
I let the battery run down and keep the charger in another room. If I want to check the phone I have to get up and go to it, which makes me more aware of how often I’m checking. — Emily Jensen
This story was edited by Malaka Gharib. We’d love to hear from you. Leave us a voicemail at 202-216-9823, or email [email protected].
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