Real changes you can make today.
Small changes to decrease your screen dependence.
1. Turn off notifications.
For everything. This strategy is touted by psychologists and tech experts alike. Notifications decrease productivity and make us less present. By turning them off, you empower yourself to look through messages on your own terms. Another strategy is to keep notifications active while turning on ‘do not disturb’. This way, you receive notifications on your home screen without the buzzing and chiming, and you can periodically check your phone for messages without having to enter the apps. A third great strategy here is to turn off notifications for certain apps (such as Facebook, email, and the news) while keeping notifications for texting and WhatsApp.
2. Monitor your smartphone use.
Most smartphones have settings that allow you to check how much time you’re spending on different apps. Often, people are shocked at the results. We tend to underestimate our screen time - so let the screen do it for you! You can also set maximum screen time allowances for different apps if self-regulation isn’t your strong suit. See this article: https://www.theladders.com/career-advice/11-apps-that-will-help-you-reduce-your-screen-time for good apps to help reduce screen time
3. Replace your biggest ‘weaknesses’ with less addictive versions.
For example, as crazy as it may seem, try buying a subscription to a daily newspaper or watching the news on TV every night instead of obsessively checking your phone for news. If you find yourself spending hours on instagram, try deleting it and getting VSCO instead. These changes may seem difficult at first, but you will likely end up happier as a result. Check out our article on app replacements below for more suggestions.
4. Turn your phone to grayscale.
Our brains are rewarded by colours. Let’s take away this reward. Although this kind of intervention will likely only work in the short term, the short term may be what you need to reset your habits.
5. Get your charger out of your room and office.
Set up a designated ‘charging station’ somewhere in your house far away from your desk and bed. Studies have shown that the mere presence of a phone in the room can decrease cognitive function. In an effort to spend less time on and around your phone, designate the time it spends charging as time for you to recharge as well.
6. Set some time aside every week to be completely present.
Some people call this concept ‘blacking out’. Everyone’s method may be different depending on their lifestyle. Perhaps try putting the phone away before dinner and an hour before bed. Or, if you’re motivated, make Saturday or Sunday a day completely free of technology for you and your family. Use that time to read, cook, and have meaningful interactions with your loved ones.
7. Get informed.
Start in our ‘learn more’ section with videos, articles and podcasts that interest you. For the sake of putting down screens, try reading one of our recommended books. The more you know about technology and the human brain, the more empowered you will be to do something about it.
8. Engage.
Talk to your kids about the impacts of smartphones on their lives. Organize meetings at work about the impact of smartphone use on productivity. Talk to your family and friends about the ways smartphones have changed relationships. Share this website and its resources. You can begin a movement in your own community!
9. Donate.
By donating to our foundation, you are supporting the creation of an initiative that will help people to better use these new technologies and services.
The Screen Cleanse.
App replacements and extensions
The first step to a happier, phone-free life is to get rid of the apps that are consuming your time. But is it possible to go cold turkey when so much of modern life is based around smart phones and social media? The short answer is yes. Watch Cal Newport’s TED talk if you’re still not convinced, then come back here to begin your screen cleanse
As a general rule, when you’re deciding whether to delete or modify apps, do not ask yourself whether you like the app. Instead, ask yourself how the app makes you feel. If your answer isn’t immediately positive, there’s no reason to keep it. That being said, if the app’s function is necessary, you will benefit from turning off notifications and from either replacing the app with a less addictive version, or adding an extension to make the app less addictive.
Download DF YouTube (distraction-free YouTube). This chrome extension deletes all of YouTube’s suggested videos, so you can just watch the one video you needed instead of two hours worth of recommendations
Download News Feed Eradicator. This chrome extension replaces your entire Facebook, Twitter, or other feed with an inspirational quote. This way, you can still use Facebook for messaging or groups purposes without being sucked into the news feed. This extension also offers a timer function, so you can turn your news feed off at specific times during the day when you want to be present or productive.
Buy a physical alarm clock. If the first thing you do when you wake up in the morning isn’t to look at your phone, you’re setting yourself up to be happier and more productive during the day. Similarly, if you don’t need to use your phone at night to set your alarm, you’ll sleep better and be more productive the next day.
Subscribe to a real newspaper, or choose to watch the news on television. Having a defined time during the day in which you receive your news means you won’t be distracted the rest of the day, but you will still be able to keep up with current events. If this seems too inconvenient, then turn off news notifications and set a time every day to read the news like you would if you were using a physical paper.
Delete Snapchat, or at the very least end all your streaks. Use traditional messaging apps to stay in touch with your friends, and remember that keeping social shouldn’t feel like a chore.
Delete Instagram, or unfollow everyone on Instagram whose name doesn’t bring you joy. Use apps like VSCO to share photos instead.
If any of these actions seem like too large a commitment, try doing it for just one week and evaluating your emotions at the end of the week. If you’re happier, stay away for another week. If not, try redownloading for one day a week to catch up, or redownloading with significant limitations.
If you’re worried about missing out socially, try engaging your close circle of friends or family to try these suggestions for a week as a group. You may find your social life blossoming as those around you cut out their distractions as well!