1. Set Boundaries (Physical, Temporal, or Other Ones)
Pick times of the day, activities, or places where you can resolve to not bring your phone — where you can be fully present, Dr. Grant says. You may decide, for example, to stay off your phone after dinner in the evenings or during family meals. Or you might keep your phone in one specific location during family gatherings instead of carrying it with you.
Make this plan in advance, says Dean Aslinia, PhD, a licensed professional counselor at New Path Treatment and Recovery Center, a mental health and addiction treatment facility in McKinney, Texas. You’ll likely enjoy seasonal activities — like skiing, prepping meals, or playing card games — when you’re fully engaged, rather than being on your phone, he adds.
Can’t follow your own rules? Try using your phone’s downtime and screen time management features or an app that blocks certain activities. Sometimes willpower alone is not enough to make a real change, so putting additional measures in place can be helpful. You can also ask yourself: “What am I hoping to gain from screen time right now?” Grabbing your phone might have been a mindless action rather than an intentional choice.