How to cut down on tech use and reclaim your precious time

Last week, I deleted Instagram off of my phone…for the second time. 

I only downloaded the app the first time because I thought I should use it as a means to promote this blog (that didn’t last long so I deleted it). The second time I downloaded it was because friends and family would send me videos on it and I couldn’t open them unless I had the app. Within weeks of downloading it again, I noticed that I was spending way too much time wasting my precious time. The pace at which that happened was kind of shocking. As a result of my experience, I better understand why kids and teens have such a difficult time breaking away from YouTube, TikTok or video games. If an adult can get sucked into these apps so quickly, then children really don’t stand a chance.

I’m not alone in my experience or my desire to move away from digital devices. I’ve read multiple news articles about young people in particular who have sworn off smartphones and have opted instead to use what is referred to as “dumbphones”, phones that have zero or limited access to any type of social media. One of the most interesting versions I’ve come across is The Light Phone. Recently, I have also noticed that many of my high school students have picked up playing hackysack and have been on their phones a little less as a result. I was thrilled! Any activity that keeps kids moving, socializing safely and off of their phones sounds good to me. The sad part is, the trend was resurrected on social media – Cue the sad trombone sound.

Being old enough to remember the days before smartphones also inspires me to make a change. Life before the internet was better in many ways mainly because it was organic. We had meaningful relationships because we allowed them time to evolve. Alone time didn’t make us feel lonely, because it was spent either creatively and productivity or in a restful, contemplative way. We were meditating before we knew what meditating was! Do you remember what quiet felt like? I do, and I miss it.

I find that smartphone use is like alcohol or sugar use. More than just socially acceptable, it is a poison that is pushed on us every minute of the day. To say no to it is to deny part of our fairly new, but now clearly ubiquitous culture. As a result, it’s not an easy thing to walk away from, but just as there are health benefits to abstaining from drinking liquor or eating sweets, there are so many reasons why we should move away from using smartphones to the extent that we do. So, how can we do this without feeling socially excluded?

Keeping children off of social media seems fairly simple on the surface: Don’t buy them a smartphone or allow them access to tablets/the internet. The “problem” with this line of thinking is that all of their classmates’ parents are not following suit, so the child without access to tech has no friends with which to engage offline (not an excuse at all, but this is the reality). That’s why it was so helpful when school banned smartphones. During the school day, students are more engaged in lessons and they talk to one another more often. After twenty plus years, we’re finally getting somewhere, at least where education is concerned. 

Adults face a similar issue, but for us, most of our daily phone use includes important tasks like using email, banking and workout apps. Not having a phone would make communication about business or personal appointments, grocery shopping or child pick ups much more challenging. Moreover, many stores and restaurants are becoming cashless now, so having a smartphone becomes almost necessary if you want to make a purchase. The big downside is that we are not connecting with others as much as we used to in organic and genuine ways, and our alone time has been completely hijacked by social media. When was the last time you went to the bathroom without your phone?

So, how can anyone limit his/her phone time without completely giving up the convenience of having one?

Here’s a list of tips that can help you do just that:

1. Go cold turkey. Delete social media apps which you know are nothing more than time wasters. This takes honesty and discipline, but it can be done. Tell your friends and family you are detoxing from social media and not to send you links to pointless videos. I know, they can be funny, but there are much more meaningful ways to bring laughter into your life.

2. Out of sight, out of mind! At the very least, do not keep your phone on your nightstand while you sleep. Charge it in another room. When you wake up in the middle of the night, you’ll be too sleepy to get out of bed to go grab it. Night problem solved!

3. Look at a book. A good book is a game changer, as it really allows you to quiet your mind. It’s such a gift! If you need motivation to start reading, note that many public libraries are in the midst of kicking off their summer reading programs, which often include prizes or opportunities to win prizes depending on how much you read. It’s a win-win!

4. Get outside. Ride your bike. Go for a hike. Play with your kids or your dog. Go for a swim. But for the love of God, don’t look at your phone!

5. Download more apps. Ironically, you can download apps which nudge you when you’ve spent too much time online or block you from opening other apps. A quick search provided the following options, which all seem very helpful, but keep in mind, some of them do cost money or require subscriptions.

AppBlock: Excellent for Android and iOS users who need hard boundaries. It lets you block specific apps for set hours, utilizes a strict mode, and locks you out of changing your settings. 

Blank Spaces: This app allows you to create a minimalist home screen widget with connection to up to ten apps you most use. I downloaded it and have had it running for the last few days and I must say, I am really enjoying my homescreen’s new clean look (see sample photo below).  Between this and deleting Instagram, I have already reclaimed at least an hour of my day! If you want to add additional widgets, there is a fee, but it is minimal.

Forest: A great gamified option where you plant a virtual tree that grows as long as you stay off your phone. If you give in to temptation and open an app, your tree dies. Kind of ironic that it’s a game, but as they say, little steps!

Minimalist Phone: A launcher alternative that replaces your cluttered iOS or Android home screen with a text-only, black-and-white interface to drastically reduce the visual appeal of your apps (similar to Blank Spaces).. 

Opal: Widely regarded as a top tool for iOS users. It features customizable, one-tap blocking, and its “Strict Mode” makes it almost impossible to override or delete the app during your focus sessions. 

ScreenZen: A completely free app for both iOS and Android. It breaks unconscious scrolling habits by imposing a short wait timer (e.g., 10 or 30 seconds) before opening a distracting app. 

Logically, we all know we shouldn’t be wasting time scrolling on our phones, but these apps do not prey on our logic. It’s important for us to pay attention to how we are being manipulated and act accordingly. It won’t be easy, but it will be worth it. The phone will always be there, but playing a board game with your kids, having a cup of tea with a friend or taking a walk with your spouse won’t. Our time is limited. We must choose wisely.