How to Reduce Your Cell Phone Screen Time
On February 25, 2026 By newsroom Topic: Technology Buyers Guide
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!
