5 Ways to Finally get off your Phone

Introduction

What is the real cost of having a smart phone? Is it time? Friendships? Job opportunities? Maybe all these and more.

Back in 2021, my husband and I ditched our smart phones. This gave me incredible peace. Sadly however, we eventually purchased smart phones again and fell back into our own distracted patterns. So this January I had to ask: Why did I give up my peace for a smart phone?

I can’t give you a reasonable answer for that. But, I can share with you some tips for limiting your screen time. Even if I haven’t ditched my smart phone again, these tips have helped me reduce my screen time and regain some peace. I hope they help you too!

1) Write down why you want to stop being on your phone

I put this tip as number one because it is the number one reason that helps me stay disciplined.

Recently, we’ve been trying to help someone get back on their feet. We discussed goals and plans with this person, and are now helping them stay committed. This alone was a mirror into my own life.

Am I sticking to my goals?

No.

In fact, I am easily distracted.

The presence of this person caused me to reflect on what I actually want my days to be filled with. So I made a list:

Exercise

Reading

Creativity

Family

Good food

etc.

After I wrote down my list, I had to ask: So why am I not doing these things?

The main reason I wasn’t sticking to these goals was because of distractions. The main distraction: my phone.

So my “why” for getting off my phone is: I don’t want to waste my life on unimportant things anymore-I want time and energy to do the things I say I want to do.

It’s your turn. Write a list of things you want to be doing with your life. It could start broadly like my list, but I encourage you to break it down further (eg. Broad goal-exercise Smaller goal-weight lifting 3x/week).

After you make your list, write down as many reasons as you can for why you haven’t started these goals. Your phone is likely a key player in this hesitation.

Now answer: what is my phone costing me? Why am I going to stop being on it?

Write that answer down. Put it as your screen saver so that every time you open your phone, you remember that it has a cost.

2) Phone jail

Remember playing Capture the Flag as a kid? If you got caught, you had to go to jail (or freeze in place) until a teammate freed you. You can do this with your phone. Imagine that you’re guarding your flag (what you value) and must capture and jail the players (distractions) trying to steal your flag. Your phone is that distraction trying to steal what you value.

In practical application, phone jail can look very different. Here are a few ideas that have worked for me:

• If I don’t need my phone for a specific purpose, I leave it on a table out of sight and turn the ringer off (unless I am expecting an important call/text)
• I give my phone to a trusted friend or family member and tell them to keep it until a certain time/event
• As soon as I get home from work, I put my powered-down phone in a designated basket and don’t take it out until I have to set my alarm for the next morning. You can upgrade this to a lock-box where someone else has the key or the key is inconvenient to grab

It may feel silly, but the goal of phone jail is to make it inconvenient to grab your phone and to make you realize how little you actually need to be on it. Out of sight, out of mind (eventually). This worked for my students when I was a teacher-I believe it can work for you too!

3) Delete social media (or just the apps)

When my husband and I got married, we ditched all our social media (except Pinterest for me…hehe). Let me tell you-that was one of the most time-saving decisions of my life.

Not only are there studies to indicate that social media contributes to anxiety and depression, it is extremely addictive. It is a cheap substitute for dopamine and pleasure.

There are arguments for keeping a social media presence, especially if your work requires it. But in reality, you are giving up little to delete it all. In my experience, most media boosts stress levels, is a comparison game, and makes you pay attention to people you wouldn’t normally choose to.

If you aren’t yet sold on deleting your accounts, I challenge you to deactivate them for 2-4 weeks. You will notice your stress levels decrease and you are less drawn to your phone.

If you won’t commit to fully deleting your media, at least eliminate it from your phone. Make a point of only checking your media on computers, thus having less of a reason to touch your phone.

Side note: Write down how much time you spend on each social media app every day (you can find this info in “Settings” – “Digital Wellbeing and parental controls” – “Weekly report”). Add those numbers and multiply by 365. That is how much time you are losing each year to just media on your phone.

4) Create space for the things you’ve always wanted to do

What do you find easier to accomplish: a task that you’re dreading or one that you’re excited about?

Most of us will answer that it is easier to accomplish an exciting task. So let’s make this fun.

When I tried losing weight before going to a nutritionist, I would eat foods that I didn’t like that I thought were healthy or I would fast. Both not great options because all I would think about was that I couldn’t eat the food I wanted or that I was hungry!

After making a plan with a nutritionist, I ate healthier versions of food I already liked and only reduced my maintenance calories by 300-400/day. This made it SO easy to lose weight and to stop thinking about food constantly!

You can do the same thing with your phone. Instead of just ditching your screen time, create time for other things you love.

Start working on the goals you’ve set in your life. Start that hobby you’ve been talking about for years! You have the time now that you aren’t on your phone. Chances are, you will be so excited about your new projects that you won’t even miss your phone.

5) Find alternatives

I get it. We use our phones for practically EVERYTHING in our lives. And where I understand it is practical, it makes distraction so easy. That is why I think alternatives are key! Most of the things we do on our phones can be done elsewhere.

Here are a list of things we commonly use our phones for, and possible alternatives:

Calendar or scheduler: get a white board calendar or journal planner

Social media/entertainment: books, fidget toys, puzzles/games, hobbies, time with friends in-person

Texting/connecting with others: write letters, join a hobby group (I love contra dancing and acting in local plays!), volunteer in your community, get to know your neighbors

Email: use your computer to check it once a day at a scheduled time

Music: hey, CDs and records are still around! So is the radio (and MP3 players!)

Alarm: get an alarm clock for your nightstand

Camera: I love bringing my Polaroid with me. It helps me stay more present in the moment and to carefully choose which shots I really want. You can also purchase a nicer camera and turn photography into a new hobby

Notes: bring a little notepad and pen with you everywhere

A few of my favorites are: always having a book on me, so when my brain signals that it wants its usual stimulation, I get to have it (just not with my phone), my Polaroid, and keeping a notepad and pen on me.

This will look different for everyone. Tell me in the comments what alternatives you use and the ideas you have for the ones I missed. 🙂

BONUS tip: Ditch the smart phone and get a TracFone

Ok, ok, YES this IS possible. I’ve done it (as I mentioned at the start of this post). And I want to do it again.

It makes life inconvenient. But, it makes life so much richer.

When I had only a TracFone, I was forced to live my life and pursue my goals, because there was no alternate distraction.

If you guys want me to write a post detailing how to prepare for this switch, let me know in the comments!

Conclusion

The quote inspiring me today is: “Every action you take is a vote for the person you wish to become” -James Clear Atomic Habits. Do you wish to be distracted, or someone who takes action?

Thanks for reading! I can’t wait to read your comments.

Don’t forget to smile!