How to break your phone habit

That we are living in an age of near constant digital distraction is now old news. 
By this point, you have no doubt read about the studies linking the devices in your pocket to diminished happiness, focus, productivity and cognitive performance. 
So, the question is  “How can we overcome our addiction to distraction so we can focus on the things that actually matter?” 

Turn of alerts
It’s easier to ignore your phone if it doesn’t buzz every few seconds with a text, email, or social media update. 
They’ll all be there, no matter how long you wait to you check your phone, and you might feel better and more productive if you let them linger a bit. 
If you can’t afford to miss a message from your spouse or kid, you can set your phone so only certain texts get through.

Get an alarm clock
When you use your phone’s alarm to wake up in the morning, you’re more likely to get sucked into checking your email, texts, and social media. 
An alarm clock keeps the phone out of your hands at least a few more minutes. 
Other ideas include charging it overnight in another room and setting a specific time to look at it in the morning. 

Keep the phone aside
Some experts suggest going without your phone for 3 days. 
That can help you kick bad phone habits and find new, healthier things to do instead. 
You can ease your way back into using it -- say, just calls and texts at certain times -- then gradually start to do other things if you decide you want to again.

Tech free time
If you can’t imagine life without your phone for 3 days, set aside certain times that are phone-free in your household. 
That might be an hour or so each evening before dinner or every Sunday afternoon. 
Go for a walk or play cards or a board game -- anything that gives you a chance to talk and engage with one another.

Plan some offline time
Try something simple like reading a book or going to the park with your dog. 
No need to post pictures about any of that on social media. 
Instead, invite some friends to meet you for coffee or a jog and see them in person. 
Tell them you’re turning your phone off, and they may decide to do the same. 

Create phone free zones
It’s not a great idea to take your phone out in the bathroom. 
Mainly, for reasons of basic hygiene, but also because it can be good to keep your phone out of certain parts of your life. 
Those also might include meal timing, playtime with your kids, and driving. 
It’s a healthy way to get used to short amounts of time without it.

Do not disturb
Some smartphones have a setting that lets you limit certain parts of your phone during a set time every day. 
For example, you could stop all calls and aler­­ts between 5 and 9 p.m. and after midnight. 

Get rid of apps
Those games are designed to keep you coming back for more, but they can’t if they’re not there. 
You just might be able to get by with phone, text, and email on your phone -- you can check social media when you’re on your computer.

Install helpful apps
Some apps can help limit the time you spend on your phone by locking you out of certain things during set times of day or after you’ve spent a specific amount of time on them. 

The the (right) talk
You’re more likely to leave your phone in your pocket if you say, “I don’t check my phone at dinner” than if you say, “I can’t check my phone at dinner.” 
It might be because “can’t” suggests you’ve been denied something.

Manage expectations
If you want to spend less time on your phone but are concerned that people will think you’re rude or get upset if you don’t respond quickly, just tell them. 
Say you’re trying to break the phone habit and it might be a while before you get back to them.

Trade Your Smartphone for a ‘Dumbphone’
If the temptation of a pocket-sized computer is just too much, a cellphone that can only call and text might be a solution. 
It can’t download apps or access the Internet, but it's much less expensive and might be just the thing that sets you free.