Fantas-Tech?
Try this to spend less time glued to your phone
By Geoffrey A. Fowler The Washington Post
Published March 24, 2025
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Ready to spend less time staring at your phone? Try this.
The Washington Post offers a fun podcast, literally called "Try This." It's a show that explores solutions for life's common problems. This week, a new one dropped that's all about regaining your focus.
In the podcast, available in your favorite app or on The Post's website, addiction psychiatrist Anna Lembke explains how the brain chemical dopamine fuels our unhealthy phone habits. Then in Episodes 3 and 4, I join the conversation with practical, judgment-free tips for breaking the cycle.
I thought it would also be worth sharing some of the practical advice here.
You've probably heard conflicting recommendations about limiting screen time, such as using app timers, setting your screen to gray or even switching to a "dumb" phone. These strategies aren't always practical. Some have even proved ineffective in the long run. I focused on tips I've learned from researchers, readers and my own experience. (As always, I'd love to hear over email what works for you.)
The thing to know: There's not one simple trick that will make you stop scrolling. You should approach reducing your phone obsession like any significant habit change: with a sense of experimentation and the support of the people around you. (And if you're trying to help your children manage phone time, I've got specific advice in this column.)
What I recommend is trying to set boundaries around your phone. These can reduce some of what makes your phone feel so appealing, physically keep it out of reach and help you break unconscious habits.
These phone boundaries come in three categories: technical, physical and social.
• 1. Technical boundaries
You - not a tech company - should be in charge of when and how your phone tries to get your attention. Try this:
• Tame your notifications. Under your phone's Settings on both iPhone and Android, scroll to Notifications and turn them off for as many apps as you can. (You can always change your mind later.) If you also wear an Apple Watch, be even more choosy about which apps are allowed to literally reach out and buzz you.
• Edit your home screen. You wouldn't put dessert on the table before serving veggies, right? Don't tempt yourself by putting distractions like social media apps and games on your first screen of apps. I also got rid of apps like Facebook entirely. If you're not ready to delete, you can also tap "Remove from Home Screen" on an iPhone, which means you'll have to use your phone's search function or hunt for the icon in your App Library to open it.
• Reset your algorithms. Make Instagram and TikTok less appealing by resetting the hyper-personalized software they use to decide what content to show you. Everything in the apps will suddenly be less tailored to your interests, but that will help put you back in charge.
• 2. Physical boundaries
If your phone isn't in front of you, you're less likely to pick it up or think about it. Try this:
• Keep your phone out of the bedroom. When you're tired, you're particularly susceptible to scrolling mindlessly. Make a little altar for charging your gadgets outside of your bedroom, within earshot in case an emergency call comes in. Get an old-timey alarm clock for your nightstand. Bonus: Sleep experts also say you'll get better zzzs.
• Make the dinner table phone-free. Especially if you have kids.
• Pick a new way to fill time. If you know you always reach for your phone during downtime like riding an elevator or waiting for the train, decide on something else to do instead. I try box breathing because it gives my mind a chance to rest.
• 3. Social boundaries
The people around us can make it feel like we have to be in constant communication. Try this:
• Tell your boss and colleagues when you won't be available. Remove the expectation that you'll answer emails and Slacks at all hours by having a conversation about when you need downtime. If it's a real emergency, tell them to just call.
• Tell your friends, too. Research shows that social support can play a critical role in helping people make lasting behavioral changes. Friends can also be practically useful: If fear of missing out is part of what makes social media so alluring, your friends can reach out in person when there's actually something like a concert you don't want to miss.
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