Setting Better Boundaries

Take Short Breaks Daily
- Leave your phone in another room or a timed lockbox during focused or relaxing activities.
- Avoid phones in the morning and evening to reduce stress and improve sleep.

Delete Time-Wasting Apps
- Temporarily remove tempting apps like social media or YouTube.
- Use apps like Jomo, Opal, or Forest to block distractions or motivate focus.

Mute Noisy Notifications
- Turn off notifications for non-essential apps in Settings.
- Use Focus modes like Do Not Disturb to minimize interruptions.

Go Gray
- Set your screen to grayscale to reduce visual appeal.
- iPhone: Settings > Accessibility > Display & Text Size > Color Filters.
- Samsung: Settings > Accessibility > Visibility Enhancements > Color Correction > Grayscale.

Investing in Your Off-Screen Life

Build Up Your Attention Stamina
- Train your focus by silencing your phone, setting a timer, and avoiding it for 15-minute intervals, gradually increasing the time.

Arm Yourself With Alternatives
- Replace phone time with enriching activities like hobbies, exercising, reading, or spending time in nature.
- Intentional offline activities improve focus and reduce stress.

Enlist Friends and Family
- Establish group rules like "no phones at meals" and hold each other accountable.
- Lead by example to deepen in-person connections.

Track and Celebrate Progress
- Monitor screen time using built-in tools:
- iPhone: Add the Screen Time widget to your home screen.
- Samsung: Use Digital Wellbeing to set and track daily screen time goals.
- Celebrate small wins to stay motivated—incremental change adds up!

Benefits of Reducing Screen Time

• Improved sleep, reduced stress, and better attention spans.
• Enhanced real-world connections and more time for meaningful activities.

Take it one step at a time—small adjustments can make a big difference!

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