In an age where our phones are an extension of ourselves, reducing screen time feels almost impossible. Tech giants like Apple and Google have introduced digital wellness tools to help users monitor and manage their phone usage, but are they truly effective? While they provide insightful reports, many users still find themselves stuck in the cycle of endless scrolling. If you’re looking for practical solutions that actually work, the key might not be in tracking screen time—but in reshaping your phone habits altogether.

Why Screen Time Reports Aren’t Enough

Since Apple introduced Screen Time and Google rolled out Digital Wellbeing in 2018, these tools have aimed to help users take control of their digital lives. The concept sounds promising—weekly reports showing how much time you spend on different apps, how often you pick up your phone, and even the number of notifications you receive.

But here’s the catch: merely knowing how much time you spend on your phone doesn’t necessarily help you reduce it. In fact, some studies suggest that excessive focus on screen time alone oversimplifies the problem. A long FaceTime call with a loved one and doomscrolling through TikTok both count as “screen time,” but their impact on well-being is vastly different.

Rather than relying solely on these reports, experts suggest taking proactive steps to modify your smartphone experience—essentially making your phone less appealing to use.

Three Easy Hacks to Reduce Phone Addiction

If you feel like you’re spending too much time on your phone, try these simple but effective strategies:

1. Turn Off Non-Essential Notifications

Most of us reach for our phones the moment a notification pops up. But not all notifications require immediate attention. Go to your phone settings and disable alerts from apps that don’t involve direct human communication—such as social media updates, promotional emails, and news alerts. This small change significantly reduces distractions.

2. Make Your Screen Boring

A surprisingly effective trick is switching your phone to grayscale mode. Research suggests that bright colors stimulate dopamine release, reinforcing compulsive behaviors. A monochrome screen, on the other hand, makes scrolling less appealing. If grayscale feels too extreme, consider using the “Tinted” option on iPhone or Android’s color adjustment settings to reduce visual stimulation.

3. Move Distracting Apps Off Your Home Screen

Your home screen layout plays a crucial role in shaping your phone habits. Instead of placing social media apps where they are easily accessible, move them to a separate folder or even uninstall them from your home screen altogether. If you must use them, rely on your phone’s search function to access them—this extra step reduces impulsive usage.

Why Big Tech Won’t Fix the Problem for You

Despite introducing digital wellness tools, companies like Apple and Google don’t have a strong incentive to make their devices less engaging. Their business model thrives on user engagement. This is evident in how these features have barely evolved over the years. While updates have focused on improving parental controls, little has been done to enhance self-regulation features for adults.

Even third-party digital wellness apps like Forest, One Sec, and Freedom offer more comprehensive interventions than the built-in tools. These apps go beyond simple tracking—they use behavioral psychology techniques like delay tactics and time restrictions to curb addictive tendencies.
For example, Forest encourages users to stay off their phones by planting a virtual tree that dies if they exit the app too soon. Meanwhile, One Sec adds a forced pause when opening distracting apps, requiring users to take a deep breath before proceeding. While not perfect, these approaches nudge users toward more mindful phone habits.

The Secret to Scrolling Less? Just Leave Your Phone Behind

One of the simplest but most effective ways to break free from constant phone-checking is to physically separate yourself from your device.
If you’re spending time with family or engaging in an important task, leave your phone in another room. If that’s not possible, put it in a drawer or flip it screen-down to minimize temptation. Unlike digital restrictions that can be bypassed, this method ensures you remain present in the moment.
Ultimately, reducing screen time isn’t about cutting yourself off from technology completely—it’s about using your devices with intention. By making your phone less engaging and taking control of your digital habits, you can reclaim your attention and focus on what truly matters.

Saiful Haque is a recent graduate student interested in AI and business development.