Build a Healthier Relationship with Your Smartphone in 5 Simple Steps
In the last post, we discussed the 7-Day Digital Detox Challenge: One Small Daily Change for a Big Impact, which outlines a realistic way to reduce digital overload through small daily habits. Many may have already understood that being away from the phone for a short time brings mental relief.
But the question is, what happens after the detox is over? Will we go back to being unconsciously immersed in screens for hours on end like before? This is where we need to build a healthier relationship where the smartphone is not the controller of our lives, but rather a consciously used supportive tool.
In today’s episode, we will learn how to build a healthier relationship with your smartphone in some simple but effective steps. The goal is not to stop using the phone altogether; rather, to create a balance so that technology does not harm our time, attention, and mental well-being, but makes life easier and more meaningful.
5 Simple Steps of Build a Healthier Relationship with Your Smartphone
1. The Notification Audit
Notification audit is very effective in reducing smartphone addiction and increasing productivity. You can do this by following the steps below:
Check the necessity: Check the app list from your phone settings and see which apps bother you repeatedly.
Turn off unnecessary notifications: Turn off all notifications from shopping apps, games or social media.
Prioritise the important ones: Keep notifications on only for calls, necessary messages or work emails.
Batch notifications: Make it a habit to check all notifications at a specific time (for example, 2 times a day).
Do Not Disturb : Use the phone’s DND mode during deep concentration work or sleep.
Studies show that the average American adult uses a smartphone for about 4 hours and 43 minutes per day, which illustrates the profound impact of technology on our daily routines.(1)
2. Screen-Free Zone Guide
Creating a Screen-Free Zone. It is important to keep certain areas of the house phone-free for healthy digital habits:
Bedroom: Put the phone out at least an hour before bed. Use the bedroom only for rest.
Dining table: Talk to family or friends instead of using the phone during meals. It also helps in digestion.
Bathroom: Many times we take the phone to the bathroom, which wastes time. Avoid this.
Charging station: Designate a specific corner of the room as a charging zone and keep the phone there.
Physical boundary: Try to keep the phone out of reach or in another room while working.
3. Use Grayscale Mode
Our phone apps are designed in a very colourful way so that our brain is tempted to use them again and again. Grayscale or black and white mode is a magical solution to avoid this “color psychology. Turn on the ‘Grayscale‘ option from the phone’s display settings. This will make the colourful world of Facebook or Instagram seem dull or tasteless to you. When the phone screen becomes unattractive, the tendency to check the phone subconsciously decreases a lot. This is very effective in reducing the “dopamine hit.
4. App Limits and Digital Wellbeing
Technology can only solve problems through technology. Smartphones now have built-in features that track your usage time.
Set a time limit: Set a specific time each day (e.g. 45 minutes) for social media or games. Once the time is up, the app will be locked for that day.
Usage Monitoring: Check your “Digital Wellbeing” or “Screen Time” report at least once a week. Identify which apps are wasting your time the most.
App Delete: Delete apps that are not useful to you but are taking up a lot of time.
5. Finding alternatives
We usually don’t have our phones in our hands when we are bored or lazy. To change this habit, it is important to keep some alternatives close at hand.
Book reading habit: Keep a favourite storybook next to your bed instead of your phone.
Hands-on hobbies: Activities like gardening, drawing, or writing a diary will keep you away from your phone screen.
Physical activity: When you feel the urge to use your phone, take a 5-10 minute walk or do some light exercise. This will divert your brain’s attention elsewhere.
FAQ
Q: Why should I build a healthier relationship with my smartphone?
A: Excessive or unconscious phone use can increase stress, disrupt sleep, and reduce focus and productivity. By using your smartphone mindfully, you can protect your mental well-being, stay more present in daily life, and make technology a helpful tool instead of a distraction.
Q: How can I prevent my smartphone from affecting my work-life balance?
A: Set clear boundaries for phone use during work hours, create phone-free moments during meals, family time, or relaxation, and check notifications only when necessary. These small but consistent habits help you stay focused, reduce stress, and maintain control over your time.
Q: Can small changes really improve my smartphone habits?
A: Absolutely! Even minor adjustments like turning off non-essential notifications, keeping your phone out of reach during focused work, or setting specific “phone-free” times can dramatically reduce distractions, improve focus, and help you build a healthier, more balanced relationship with your smartphone.
Take Control of Your Smartphone, Take Back Your Life
It is almost impossible to live without our smartphones these days. But we need to build a healthy relationship with them instead of using them in a bad way. When our smartphones control us, there is always frustration and stress in our lives. When our work gets in the way, Build a Healthier Relationship with Your Smartphone doesn’t mean throwing away the phone, but using it consciously and purposefully.
We can take small steps, control notifications, and create phone-free zones, and then we can move forward. These habits will not only give you back control over technology, but will also improve work-life balance, mental health and overall well-being.
💡Make your smartphone your companion, not your control. This is a truly healthy relationship.
In the next post, we will see How Screen Time Destroys Your Sleep and what to Do About It.
