6 ways to cure your crippling phone addiction

When it comes to the question of why young people have such poor mental health, it’s easy to blame phones and social media and the internet as a whole. But this is an oversimplification – smartphones have unquestionably improved our lives in myriad ways, from allowing us to communicate with friends halfway across the world to keeping us entertained and informed to offering us more chances to fall in love (even if the general consensus is that, for the most part, The Apps are pretty hellish).

But at the same time, our compulsion to scroll is eating up our lives, with people in the UK spending an average of nearly three hours a day looking at their smartphones. And while social media can be a powerful tool for fostering connection and community, it’s clear that it can leave us feeling anxious and isolated too. Dozens of US states are even suing platforms such as Instagram and its parent company Meta, accusing them of exacerbating the youth mental health crisis.

The issue seems to lie in the fact that many people feel as though they’re no longer in control of their use of social media. Research published in 2021 found that one-third of people aged between 18 and 30 reported symptoms of ‘smartphone addiction’, while more recent findings from the Millennium Cohort study found that almost half of British 16- to 18-year-olds believe they are addicted to social media.

With all this in mind, it’s no surprise that so many young people are resolving to spend less time online in 2024. It’s easier said than done, but here are some actionable tips on how you can take back control of your smartphone use. 

PAUSE EVERY TIME YOU REACH FOR YOUR PHONE

Some people thrive without smartphones and swear by switching out your iPhone for a basic brick. Sadly, for many of us, this isn’t really possible – perhaps you work in social media and need to keep abreast of TikTok trends for your job, or you may want to use a location-tracking app like Find My Friends for safety reasons if you’re heading off on a first date with a total stranger. But the good news is it is possible to own a smartphone and use it mindfully. 

“Technology allows us to lead more convenient, informed, and better-connected lives,” explains Dr Daria Kuss, a psychologist and scientist who has extensively researched technology addiction. “At the same time, I advocate mindful use, such as spending our time wisely on particular activities we want to do, such as chatting with a friend, buying that particular pair of shoes, writing that email, rather than mindlessly scrolling through our social media feeds.”

It’s tough, given that apps and notifications are specifically designed to grab your attention, but try to remain focused on the specific tasks you need to do on your phone. Resist the temptation to trip and fall into a ten-minute TikTok scroll when all you needed to do was check the weather. Or if you do want to have a flick through TikTok, that’s fine too – but do it consciously, not mindlessly. Set aside ten minutes in the evening as a little treat and stick to that. 

LEAVE YOUR PHONE OUT OF SIGHT

If you’re struggling to resist the temptation to pick up your phone, move it away from you. Dr Kuss says one of her top tips for reducing screen time is to “put your phone out of sight when not actively needed – in your bag or another room, for example.” Creating some distance between you and your phone will force you to think about whether you really need to check your notifications or not – it’s less likely you’ll be bothered to get up and fetch your phone just to fire up TikTok for no reason.

Plus, it’s likely you’ll forget about your phone and all its distractions when it’s not in front of you. “The mere presence of the smartphone on your table may impact your attention,” Dr Kuss says.

TRY AN APP OR ‘PHONE JAIL’

While, as Dr Kuss says, “it seems a little paradoxical to use the phone to help with limiting phone use”, using a productivity app like Forest or One Sec can help. Again, this works by forcing you to stop and think before unlocking your phone for yet another mindless scroll. 

Or, if all else fails, you can always lock your phone in a phone jail.

TRY GRAYSCALE MODE

Stripping your phone of all colour is another effective way to dissuade yourself from pointlessly flicking through all your apps. Our brains are hardwired to be attracted to bright and shiny things, so turning your phone black-and-white will be an instant turn-off. On an iPhone, you can do this by going to Settings, then Accessibility > Display & Text Size > Colour Filters. Turn the Colour Filters switch on, and then select the Greyscale option.

According to former Google design ethicist Tristan Harris, stripping your phone of colour removes positive reinforcements and dulls our desire to mindlessly scroll.

ESTABLISH PHONE-FREE TIMES AND AREAS

Dr Kuss also recommends “creating tech-free zones in the house, such as the bedroom” and “creating tech-free times both at home and while you’re out and about, such as mealtimes”. Over time, you’ll come to associate these spaces and times with phoneless-ness, you’ll naturally put your phone down in these contexts.

If you’re really glued to your phone, it’s especially important to focus on putting it away when you’re socialising with people. Sure, no one will begrudge you for quickly texting your mum back or briefly checking the time, but it’s borderline rude to keep looking at your notifications while you’re in the middle of eating a meal or checking Twitter on the dancefloor. It’s giving iPad kid! But in all seriousness, while it may not be your intention, keep in mind that neglecting to give your friends and loved ones your undivided attention when you’re with them can make them feel like you’re not interested in them.

ENJOY THE EXTRA TIME

I’m not suggesting that you should become a girlboss with five different side hustles once you’ve stopped spending six hours a day on your phone. But perhaps you’ll realise you’re now able to read more, exercise more, or just relax more without spending so much time on social media. It’s likely you’ll be able to connect better with your friends and loved ones too, as it’s difficult to properly listen to someone or wholly enjoy their company when you’re tapping through Instagram stories or itching to check your Twitter notifications.

“People may experience more time, more headspace, more mindfulness, less fear of missing out, better social connections,” Dr Kuss says. Focus on the positives enough, and soon you won’t miss watching videos of people cutting soap and playing Subway Surfers at all.