How to Detox from Your Phone
Are you consumed by social media, bombarded by phone calls, texts, and receive a never ending supply of emails? Sounds like you need a phone detox strategy and I am here to help you!
In this blog post, I will lay out some tips and tricks on how to implement a phone schedule to help you destress. Most phones either come with screen time features or apps that you can download to help you set usage limitations. I will give you step by step instructions for using each of these for iPhone. For android users, I have provided a list of apps that you can download to help reduce screen time. Lastly, I provide lifestyle changes you can make to help you detox from your phone.
Detoxing from Your iPhone
First, I want you to take a look at how many hours you are currently using your phone a week. Figure out a goal of how many hours you would like to cut out. Then follow the next steps to reach that screen time reduction goal!
Screen Time Options
This feature on your phone allows you set usage limitations on app(s) or communication. You can choose to configure and set up Downtime, App Limits, Communication Limits, Always Allow, and Content and Privacy Restrictions. For the scope of this blog post I am going to walk you through App Limits and Downtime.
Setting up App Limits
App limits lets you allot a certain amount of time per app or multiple apps. For example, you could set Instagram to be available for one hour a day. You could also create lists of social apps to use a specific amount of time collectively. For example, you could set Instagram, Twitter, and Facebook all to be available for 2 hours a day all together. I have regained about 4 hours a day using this tactic. That is 28 hours a week. It really adds up. Noteworthy, you can extend your time by 1 minute, 15 minutes, or turn it off by choosing all day.
Step 1 : Select “Screen Time”
Go to the settings on your phone and select screen time to begin managing the time you spend on apps.
Step 2 : Select “App Limits”
Next, you will want to set time limits for your apps by selecting the “App Limits”. This page will also shows you a daily average chart and a comparison to last week. I am happy to report at the time of this blog post I have averaged 4 and a half hours on my phone down from about 9 hours a day!
Step 3: Add Limits
Lastly, decide to limit one or a group of apps. iPhone creates categories so you can select one, multiple apps, or an entire category. I choose to limit Instagram and Twitter because I found I was spending the most time on these apps.
Below you will see a screenshot that allows you to choose categories. You can select the circle to choose all the apps or use the carrot arrow down to individually choose apps.
Setting up Downtime
This feature allows you to completely stop using apps during certain periods. You are not allotted any time extension options for using an app. I’d recommend using this as a way to stop yourself from using apps an hour before your bedtime.
Step 1: Select “Screen Time”
The first step to set up Downtime, is to go to the setting area of your iPhone and select the “Screen Time” section.
Step 2: Select “Downtime”
Next, you will want to go into the Downtime section and turn it on. From there you will be able to select what times you want to set and what apps and communications you want to turn off or allow.
Going back to the main menu, you will see “Communication Limits”. This is where you can select what contacts you want to still be able to hear from when you are in the Downtime mode.
I have mine set to only allow family and a few close friends to be able to contact me still. You will notice that you can set Screen Time Communication Limits as well. This is for when you want to limit an app like Facetime for an hour, but still hear from a family member or friend.
Below you can see where you can select allowing apps. I always have my financial apps and a few communication apps.
Detoxing from Your Android Phone
Lists of Screen Time Apps for Android
Since I do not have an Android, I have complied a list of apps for you to checkout. All of the listed apps below will help you monitor your phone usage.
If you have an android and an app that you love to use for screen time management, leave it below in the comments for others to check out!
Lifestyle Changes
It may not be enough to set these limitations up for yourself. Sometimes I find that I am extending my timeline constantly. These lifestyle tips can take it a step further to make sure that you are reaching your screen time goals!
Choose a Day of the Week to Not Use Your Phone
I like to call this one “No Phone Sundays”. I realize that not everyone can choose the same day. However, I highly suggest taking one day out of the week to do this. If you can’t do a full day every week, try to figure out at least two days a month. Once you see the benefits, I am sure you will find time each week to practice this!
Keep Your Phone Away from Your Bed
Do you find yourself looking at your phone first thing in the morning, or right before you go to bed? I’ve realized I am pretty guilty of this, and maybe you have found yourself doing this a few times too.
A few tips:
- Put your phone in a completely different room to charge at night or store it
- Turn your phone off completely at night
- Buy an alarm clock so you don’t have to rely on your phone to wake up up
Set up Night Shift on iPhones
It is said that blue light from your phone hinders your ability to go to sleep easily. There is a feature that can change your screen color tone to help you called “Night Shift” on iPhones.
Step 1: Select “Display and Brightness”
This feature on iPhones is a great way to ditch the blue light at night. This will help you rest your eyes and mind before winding down for the night to go to sleep.
Step 2: Select “Night Shift”
Next, you will want to set up what times you want the Night Shift to be enabled. I also set my brightness down really low.
Step 3: Select the Times You Would like to set Night Shift Enabled
I chose 8:00PM because this is an hour before I try to start going to bed at 9:00PM. I usually wake up around 5:00AM-7:00AM so I have my end time to 7:00AM.
On a side note, if you are having trouble sleeping, check out my meditation website Cosmic Cloud Meditations . We are also on Spotify, Cosmic Cloud Meditations podcast. There are guided meditations to help you fall asleep fast including a 30-day sleep challenge. All revenue from the website ads and podcast listens go to helping homelessness and other organizations.
Set Your Phone Down
Lastly, put your phone down, out of sight out of mind. Other ideas include, storing it in a volt with a passcode that you purposefully forget, mail it to your friend using FedEx or USPS, or give it to Elon Musk or NASA to put on mars. Whichever route you choose, I hope this article gave you some good pointers on how to detox from your phone. I intend you use your mew found time for a new hobby, reading a book, cooking a new recipe, creating, taking a walk, or literally anything that doesn’t involve your phone. Want to use your new found time to exercise? Check out some of my fitness posts!
Daniel says
Sending my phone to Mars…why didn’t I think of that? It’s probably the only way I could finally stop using it! Nice tips here, Kit (*thumbs up*)!