Experts suggest tips to reduce smartphone screen time

Many people spend too much time on their smartphones. Apps like Instagram, TikTok, and WhatsApp can be very addictive. This issue affects everyone, but it is particularly challenging for younger users. Their impulse control is still developing, making it harder to limit screen time. One simple way to reduce phone use is to delete distracting apps. For instance, some users have removed Facebook and Instagram to spend less time scrolling. However, reinstalling these apps can quickly bring back old habits. Smartphones have built-in features to help manage screen time. On iPhones, users can set "Screen Time" limits, like blocking access during certain hours. Android users can check their "Digital Wellbeing" settings for similar tools. While helpful, these limits are easy to bypass. To lessen distractions, users can activate "Focus mode," which silences notifications during meetings or other important times. Changing the screen to grayscale can also make the phone less appealing. Some Android users have features to remind them not to look at their phones while walking. For those who want more control, there are third-party apps available. Apps like Opal and Jomo can block access to social media temporarily. They require users to wait or complete tasks to unlock apps, providing an extra layer of resistance against distractions. Some people prefer hardware solutions. Devices like Unpluq require physical interaction to access apps, making it harder to bypass restrictions. There are also phone lockboxes for parents to limit their children's access to devices. If smartphone addiction stems from deeper issues like anxiety or loneliness, therapy might help. Specialized clinics are offering programs that address technology addiction. Lastly, some individuals are considering a more extreme option: switching to basic phones without social media and complex features. While this could reduce screen time, users would miss out on useful applications like navigation or banking.