Checking emails, reading the news or scrolling through Instagram: Most of us have our smartphones in our hands (too) often. Sometimes it’s not that easy to spend less time on your cell phone. These tips can help.
Ping – a new message on Whatsapp (or a Whatsapp alternative). And then we pick up our smartphone. Many people want to spend less time on their cell phones. We have tips on how you can achieve this.
1. Turn on black and white mode
Sounds strange, but it’s effective: activate gray mode. If the smartphone display no longer shines in bright colors, but only shows shades of gray, it becomes less attractive. When it’s no longer fun to look at your cell phone, you spend less time in front of the screen – at least that’s the theory.
Here’s how you can turn on black and white mode on your phone:
- Android: Settings / Accessibility / Visual aid and turn on grayscale there (may vary depending on the model).
- iPhone: Settings / General / Accessibility / Display Adjustments / Switch color filter to On (default: grayscale)
According to Chip.de, this setting also ensures that the battery lasts longer.
2. Be on your cell phone less, spend more time without it
Even if it’s difficult: try leaving your cell phone at home. Of course, it shouldn’t be missing for important appointments or when you need to be available. But do you really need a cell phone when shopping? Or while taking a walk? Actually not. If you don’t take your device with you on such occasions, it will be easier for you to get used to constantly looking at your phone and you will automatically spend less time on the device.
3. Turn off push notifications
A new Whatsapp message, the latest breaking news or the next like on the Instagram post: push notifications keep us up to date – but also ensure that we are constantly checking our cell phones. The notifications and the sense of obligation that come with them can also increase stress levels. It’s better to turn off push notifications – or at least reduce them if you feel like you’re spending too much time on your phone.
4. Reduce cell phone time? A watch helps
Another reason why many people keep checking their cell phones: the time. If you then discover a new message, you will be stuck on your smartphone. A study by the TU Vienna showed that participants looked at their cell phones an average of 84 times a day. To at least reduce this number, a simple trick helps: put on a watch and read the time there. If you don’t own a watch, we have listed more sustainable wristwatches made of wood, bamboo, etc. here.
5. Set fixed times for your cell phone
For most people, it is impossible to completely do without a smartphone. However, to spend less time on your phone, you can set specific times to read emails, watch the news, or watch videos. Try not to use your phone for these activities outside of these times.
The Forest app can visualize this: In this playful app you can set a period of time during which you do not want to use your cell phone. If you pick up your smartphone, the tree will wither. The goal is to plant a forest through your digital detox.
6. For less time on your cell phone: Apps that block apps
If you’re not disciplined enough to stick to these times, apps like Digital Wellbeing (Android) or Screen Time (IOS) can help you. If you want to go one step further, you can download apps that block other applications:
- With One Sec you can cut your screen time in half. Studies have even proven this. The team behind the app wants to put a stop to “doom scrolling”. For example, you can specify at what time you do not want to use a particular app. The app is available for iOS, Android and can also be used on browsers on laptops or tablets.
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ScreenZen limits your cell phone time for apps you choose. This is intended to promote mindful cell phone consumption. This works for iPhone, Android and laptops with the Windows operating system.
- StayFree works similarly – this app also limits the use of other apps.
7. Ban your smartphone at night
Just before going to bed, check Instagram again – this often turns into hours of scrolling. If you want to sleep better, you should generally avoid using your smartphone in the evening or at night. The blue light from screens can dampen the production of the sleep hormone melatonin.
Many people reach for their cell phones first thing in the morning. You can avoid both by turning off your smartphone at night or activating airplane mode. If you use your cell phone as an alarm clock, it will ring despite being in flight mode. However, to avoid temptation, it’s better not to place it on the bedside table. To avoid oversleeping in the morning, you can use a classic alarm clock instead of your cell phone.
8. With Digital Detox you are on your cell phone less
If the “smartphone addiction” is already well advanced and the previous tips don’t help, a conscious digital break can make sense. It can help to switch off your cell phone for a few days and put it aside or to gradually reduce its use. Studies show that such breaks can improve well-being. However, complete abandonment is not fundamentally more effective than a targeted reduction in usage.
Anyone who relies heavily on their smartphone in everyday life can do so during their vacation:
- Vacation from technology: Beautiful travel destinations to go offline
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The smartphone diet: How it works and what it brings
Edited by Lea Hermann
Read more on Techzle\.com:
- Best list: fair smartphones in comparison
- Get rid of your smartphone! 7 strategies to keep children meaningfully occupied
- Reduce stress: 7 tips to slow down your life
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