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0How to Get Better at Staying Off Your Phone
Hey guys, let’s be real for a second—how many of you pick up your phone 100 times a day without even thinking about it? Raise your hand! （pretends to see hands） Yeah, I see you. I used to be the same way. I’d wake up, grab my phone first thing—scroll through social media while I brushed my teeth, check messages while I ate breakfast, even glance at it while I was walking my dog. It was like my phone was glued to my hand, and I hated it. I felt distracted, like I wasn’t really present in my own life.
But guess what? I figured out some simple tricks that actually work—no fancy apps, no strict rules, just little changes in my daily routine. And today, I’m gonna share them with you, so you can stop letting your phone control you too. Let’s dive in!
First off, let’s start with the easiest one:put your phone out of sight, out of mind. I know, it sounds too simple, but trust me—it’s a game-changer. Here’s what I do: When I’m at home, I don’t keep my phone on the kitchen counter while I cook, or on my coffee table while I watch TV. Instead, I put it in a drawer in my bedroom, or on a shelf across the room.
For example, every morning, after I check my important messages (not social media!), I put my phone in the bathroom drawer while I get ready. That way, I’m not tempted to scroll while I do my hair or put on my makeup. And when I’m working or studying, I put it in another room entirely—no peeking! If I need to use it for something important, I have to get up and walk to it, which makes me think twice: “Do I really need to check this right now?” Most of the time, the answer is no. Try it—next time you’re doing something, just move your phone a few feet away. You’ll be shocked how much less you pick it up.
Second trick: set “phone-free time blocks” every day. You don’t have to go big—start small. I started with just 30 minutes a day, and now I do 1-2 hours. Let me give you examples of how I fit this into my day. Every evening, from 7 to 8 PM, that’s my “family phone-free time.” My family and I eat dinner together, talk about our day, and play a game—no phones allowed. If someone’s phone buzzes, we just ignore it.
Another one: I have a “morning phone-free hour” after I wake up. Instead of scrolling, I drink my coffee, read a book, or go for a short walk. It’s so nice to start the day without being fooled by notifications or other people’s lives. You can pick any time that works for you—maybe during lunch, or while you’re taking a walk, or before bed. The key is to be consistent. And if you mess up? It’s okay! Don’t beat yourself up—just try again the next day. Progress, not perfection, right?
Third tip: figure out why you’re picking up your phone so much—and replace that habit with something else. Most of the time, we don’t pick up our phones because we need to—we pick them up out of boredom, or stress, or just out of habit. For example, when I used to be bored waiting in line at the grocery store, I’d automatically grab my phone and scroll.
Now, I keep a small book in my purse, or I people-watch (it’s way more interesting than you think!). If you’re stressed, instead of scrolling, try taking 3 deep breaths, or stretching for a minute. If you’re just in the habit of checking your phone every 5 minutes, set a timer—only check it every 30 minutes.
Let me tell you a little story: Last month, I noticed I was picking up my phone every time I sat down on the couch. So I started keeping a blanket and a puzzle next to the couch. Now, when I sit down, I grab the puzzle instead of my phone. It’s a small change, but it’s helped me cut down my phone time by half. So ask yourself: What’s making me reach for my phone? And what can I do instead?
Guys, I know it’s not easy. We live in a world where our phones are everything—they’re our cameras, our calendars, our social lives, our entertainment. But we don’t have to be slaves to them. The goal isn’t to never use your phone again—it’s to use it intentionally, not mindlessly. I still use my phone every day—for work, to talk to my friends, to take photos—but now, I’m in control. I don’t scroll for hours without realizing it, and I don’t miss out on real life because I’m staring at a screen.
Let me leave you with this: Start small. Pick one trick from today—either put your phone out of sight, set a phone-free time block, or replace a phone habit with something else. Do it for a week, and you’ll see a difference. And if you slip up? It’s okay. We’re all human. The important thing is that you’re trying. You’ve got this! And next time you feel that urge to pick up your phone, just remember: The real world—your family, your books, your walks, your life—is way more interesting than anything on a screen. Thanks for listening, and let me know in the comments how it goes!
