How to take a break from your phone
Checking your phone without thinking? A simple one-week plan to use it less and feel calmer.
Most of us pick up our phones many times a day, often without even thinking. It is easy to lose hours this way, and it can make us feel tired and restless. You don't need to give it up. Just use it a little less.
Why a break helps
Every message and alert pulls your attention away. Your mind never fully rests. Less phone time often means better sleep, better focus and more time for people and things you enjoy.
A simple one-week plan
Day 1: turn off alerts. Switch off notifications for apps that don't need them, like games and shopping.
Day 2: no phone at meals. Keep it in another room while you eat.
Day 3: phone-free mornings. Don't check it for the first 30 minutes after you wake up.
Day 4: move the apps. Put the apps you use too much off your home screen.
Day 5: charge it outside your bedroom. Use a simple alarm clock instead.
Days 6 and 7: one phone-free hour. Pick one hour each day with no phone at all.
What to do instead
- Read a book or a newspaper.
- Go for a walk.
- Call or meet a friend.
- Cook, draw, garden or listen to music.
- Just sit and rest for a while.
Don't worry about being perfect. Small changes that you keep are better than a big plan you drop. Even one phone-free hour a day makes a difference.
Frequently asked questions
How can I use my phone less?
Turn off alerts, keep it away at meals and in the bedroom, and have one phone-free hour a day.
Does using the phone before bed affect sleep?
Yes. The light and the content keep your brain awake. Stop 30 to 60 minutes before bed.
Do I need to stop using my phone completely?
No. Just use it less, and with more thought.
What should I do instead of scrolling?
Read, walk, talk to someone, or do something with your hands.
