A few years ago, we could wake up in the morning and not bother about our phones, especially when it was all just for calls. But things have changed and we now battle to stay focused whenever our phones are within reach. This situation now calls for an intentional plan to reduce phone usage in 2025.
In a world increasingly dependent on technology, finding a way to reduce phone usage can improve mental health, productivity, and relationships (1).
Here are some effective ways to cut back on phone usage in 2025:
1. Set App Limits
Use built-in features like Screen Time (iOS) or Digital Wellbeing (Android) to set daily usage limits for social media, games, or other apps that consume too much time.
2. Enable Focus Modes
Activate “Focus” or “Do Not Disturb” modes during work, study, or family time to block notifications and distractions.
Most of us use this feature at bedtime, but that is not the only time it is meant for.
3. Create Phone-Free Zones
Designate areas like the bedroom, dining table, or living room as no-phone zones to encourage meaningful interaction and better rest.
In fact, if you give a little consideration of how much attention you give to your phone, you will find that you often tend to grab your phone unintentionally when having a discussion with your spouse or friends.
This is a sign that you are giving your phone so much attention and need to cut back.
4. Schedule Phone-Free Times
Set specific times during the day to put your phone away, such as during meals, before bed, or first thing in the morning.
Do not let your phone deprive you of your morning devotion.
5. Use A Physical Alarm Clock
This is one reason many people grab their phones in the morning and before you know it, they are already scrolling.
Replace your phone alarm with a physical alarm clock to avoid the temptation of scrolling first thing in the morning or last thing at night.
6. Uninstall Time-Wasting Apps
I could remember when my little child installed football app on my phone, I found myself going to play some games.
Gradually, that game started taking over one hour of my time daily. At some point, I had to uninstall it and put a caveat that it must not be added to my phone.
Identify apps that don’t add value to your life and uninstall them.
Alternatively, move them to hidden folders or disable notifications.
7. Monitor Usage With Apps
Also, you need to use apps like Moment or Forest to track your screen time and encourage mindful phone usage.
Forest also gamifies focus by growing a virtual tree when you avoid your phone.
8. Switch To Grayscale Mode
Turn your phone screen to grayscale. This removes the colorful allure of app icons and makes using your phone less engaging.
9. Engage In Offline Activities
Also, engaging in offline activities can help you reduce phone usage.
Fill your time with hobbies, exercise, reading physical books, or spending time with loved ones to reduce the urge to check your phone.
10. Turn Off Non-Essential Notifications
Disable notifications for apps that don’t require immediate attention to reduce distractions throughout the day.
11. Use A Separate Device For Work Or Media
Most assuredly, using one phone for work and other things like filming could make you get so addicted to your phone.
Consider using a tablet, laptop, or desktop for specific tasks like reading emails, editing videos or watching videos, leaving your phone for essential communication.
12. Hold Yourself Accountable
Furthermore, share your goal of reducing phone usage with friends or family.
They can help remind you and keep you accountable.
13. Reward Yourself
Set goals, such as spending an hour without your phone, and reward yourself with something enjoyable when you achieve them.
14. Embrace Digital Detox Days
Dedicate one day a week, or even a few hours each day, to a complete digital detox.
Spend time outdoors, with friends, or enjoying activities that don’t involve screens.
Here Is The Trouble With Using Your Phone Too Much
Kindly note that Reducing phone usage in 2025 isn’t about abandoning technology, it’s about reclaiming balance.
Start small, stay consistent, and enjoy a healthier, more mindful relationship with your devices.
Remember that excessive usage of phone has been linked to poor sleep, anxiety and even depression.
