{"id":561997,"date":"2023-03-10T18:24:06","date_gmt":"2023-03-10T15:24:06","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/8-ways-to-cut-back-on-your-smartphone-usage-review-geek\/"},"modified":"2023-05-31T11:45:59","modified_gmt":"2023-05-31T08:45:59","slug":"8-ways-to-cut-back-on-your-smartphone-usage-review-geek","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/8-ways-to-cut-back-on-your-smartphone-usage-review-geek\/","title":{"rendered":"#8 Ways to Cut Back on Your Smartphone Usage"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a23e9649237d\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a23e9649237d\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/8-ways-to-cut-back-on-your-smartphone-usage-review-geek\/#Why_You_Might_Want_to_Use_Your_Phone_Less\" >Why You Might Want to Use Your Phone Less<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/8-ways-to-cut-back-on-your-smartphone-usage-review-geek\/#Utilize_Do_Not_Disturb\" >Utilize Do Not Disturb<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/buradabiliyorum.com\/en\/8-ways-to-cut-back-on-your-smartphone-usage-review-geek\/#Use_Google_and_Apple_Tracking_Tools\" >Use Google and Apple Tracking Tools<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/buradabiliyorum.com\/en\/8-ways-to-cut-back-on-your-smartphone-usage-review-geek\/#Set_App_Limits\" >Set App Limits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/buradabiliyorum.com\/en\/8-ways-to-cut-back-on-your-smartphone-usage-review-geek\/#Get_a_Smartwatch\" >Get a Smartwatch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/buradabiliyorum.com\/en\/8-ways-to-cut-back-on-your-smartphone-usage-review-geek\/#Use_Grayscale_Mode\" >Use Grayscale Mode<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/buradabiliyorum.com\/en\/8-ways-to-cut-back-on-your-smartphone-usage-review-geek\/#Manage_and_Clear_Notifications\" >Manage and Clear Notifications<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/buradabiliyorum.com\/en\/8-ways-to-cut-back-on-your-smartphone-usage-review-geek\/#Designate_Phone_Time\" >Designate Phone Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/buradabiliyorum.com\/en\/8-ways-to-cut-back-on-your-smartphone-usage-review-geek\/#Start_New_Hobbies_or_Activities\" >Start New Hobbies or Activities<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/buradabiliyorum.com\/en\/8-ways-to-cut-back-on-your-smartphone-usage-review-geek\/#Developing_Healthy_Smartphone_Relationships\" >Developing Healthy Smartphone Relationships<\/a><\/li><\/ul><\/nav><\/div>\n<p>Overreliance on smartphones for work and leisure signifies a societal shift to live with presence. Screen time\u2019s adverse effects include blue light, altered brain chemistry, and encouraged isolation, and people are wising up to the harm. Here\u2019s how to reduce use for improved quality of life.<\/p>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Why_You_Might_Want_to_Use_Your_Phone_Less\"><\/span><b>Why You Might Want to Use Your Phone Less<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>It\u2019s common for smartphones to monopolize people\u2019s time and energy. You may have noticed how you feel after a screen-time binge because studies prove it can result in:<\/p>\n<ul>\n<li>Impulsive\u00a0<a href=\"https:\/\/www.lifesavvy.com\/114577\/this-clever-tiktok-hack-helps-you-avoid-impulse-purchases\/\" target=\"_blank\" rel=\"noopener\">behaviors like overspending or compulsion<\/a>\u00a0to open <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/download-scripts-themes-apps\/\" data-internallinksmanager029f6b8e52c=\"9\" title=\"Download Scripts &amp; Themes &amp; Apps\" target=\"_blank\" rel=\"noopener\">app<\/a>s<\/li>\n<li>Poor quality sleep, insomnia, or sleep deprivation<\/li>\n<li><a href=\"https:\/\/buradabiliyorum.com\/en\/category\/social-mediaa\/\" data-internallinksmanager029f6b8e52c=\"1\" title=\"Social Media\" target=\"_blank\" rel=\"noopener\">Social<\/a> anxiety or depressive feelings<\/li>\n<li>Neck and back pain<\/li>\n<li>Shorter attention span<\/li>\n<li>Need for instant gratification<\/li>\n<li>Concern with vision,\u00a0<a href=\"https:\/\/www.lifesavvy.com\/102824\/screen-time-can-cause-this-eye-condition-heres-how-to-prevent-it\/\" target=\"_blank\" rel=\"noopener\">such as myopia, nearsightedness<\/a>, eye twitching<\/li>\n<\/ul>\n<p>Analyze how you feel after each chunk of time on your phone to uncover what motivates you to spend less time on screens. The answer is different for everyone and their situation, but discovering your specific why will keep your determination high when making habitual changes.<\/p>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Utilize_Do_Not_Disturb\"><\/span><b>Utilize Do Not Disturb<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Some could dismiss the value of Do Not Disturb because it\u2019s a simple toggle. Users can flip it on and off effortlessly, but it can\u00a0silence calls, notifications, and other alerts\u00a0while active. Constantly buzzing notifications are one of the reasons people pick up their phones so frequently. Eliminating this prompting behavior will drastically lower pickups and subsequent scrolling sprees. After so long, you\u2019ll forget you turned on Do Not Disturb and grow out of the temptation to flip the switch off.<\/p>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Use_Google_and_Apple_Tracking_Tools\"><\/span><b>Use Google and Apple Tracking Tools<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-146954 size-full\" src=\"https:\/\/www.reviewgeek.com\/p\/uploads\/2023\/02\/ceaedbe6.jpg\" alt=\"An iPhone showing iOS's screen time feature.\" width=\"1920\" height=\"1080\" data-crediturl=\"https:\/\/www.shutterstock.com\/image-photo\/eppelheim-baden-germany-05-01-2019-1389669065\" data-credittext=\"Cristian Dina\/Shutterstock.com\" \/><figcaption class=\"wp-caption-text\"><span class=\"imagecredit\"><a href=\"https:\/\/www.shutterstock.com\/image-photo\/eppelheim-baden-germany-05-01-2019-1389669065\" target=\"_blank\" rel=\"noopener\">Cristian Dina\/Shutterstock.com<\/a><\/span><\/figcaption><\/figure>\n<p>Time-tracking tools provide hard data that reveals the severity of your screen dependence. Action can\u2019t happen if you don\u2019t know the most prominent players influencing your attention. Apps\u00a0<a href=\"https:\/\/www.howtogeek.com\/749107\/how-to-check-screen-time-on-android\/\" target=\"_blank\" rel=\"noopener\">like Android\u2019s Digital Wellbeing<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.howtogeek.com\/749125\/how-to-check-screen-time-on-iphone\/\" target=\"_blank\" rel=\"noopener\">Apple\u2019s Screen Time highlight<\/a>\u00a0the number of:<\/p>\n<ul>\n<li>Notification alerts<\/li>\n<li>Phone pickups<\/li>\n<li>Hours per day with the screen on<\/li>\n<li>Minutes spent in each app category<\/li>\n<\/ul>\n<p>Phone users can use these analytics as cornerstones for goal setting. Being discerning is the key. Perhaps you use your phone to read books for two hours a day \u2014 this screen time may weigh differently on your mind compared to the three hours per day spent on social media. Seeing these numbers\u00a0will illuminate your trends\u00a0and comfort defaults, and the numbers that make you most unsettled can motivate you to focus on specific niches for reducing screen time.<\/p>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Set_App_Limits\"><\/span><b>Set App Limits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-146964 size-full\" src=\"https:\/\/www.reviewgeek.com\/p\/uploads\/2023\/02\/cc1c8048.jpg\" alt=\"A smartphone with the settings tab open\" width=\"1920\" height=\"1080\" data-crediturl=\"https:\/\/www.shutterstock.com\/image-photo\/chula-vista-ca-usa-may-14-2177588965\" data-credittext=\"Tada Images\/Shutterstock.com\" \/><figcaption class=\"wp-caption-text\"><span class=\"imagecredit\"><a href=\"https:\/\/www.shutterstock.com\/image-photo\/chula-vista-ca-usa-may-14-2177588965\" target=\"_blank\" rel=\"noopener\">Tada Images\/Shutterstock.com<\/a><\/span><\/figcaption><\/figure>\n<p>After knowing what apps compromise most of your time, setting app limits is one of the best ways to begin accountability tracking. You may select a resolution to decrease social media usage by a specific percentage or minimize unconscious pickups and distracted app surfing from simply checking the time.<\/p>\n<p>Setting resolutions like this is a powerful motivator, and even though it\u2019s common for\u00a0<a href=\"https:\/\/www.cint.com\/blog\/cint-writes-for-greenbook-about-market-research-resolutions-we-need-to-keep-this-year\" target=\"_blank\" rel=\"noopener\">80% of these New Year goals to dissolve<\/a>\u00a0after the first month, you\u2019ve still created more significant degrees of awareness regarding screen time. Set app limits compassionately, and don\u2019t be too strict at first \u2014 gradually shifting these habits will increase the likelihood of success.<\/p>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Get_a_Smartwatch\"><\/span><b>Get a Smartwatch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Using a smartwatch is one of the most clever ways to avoid your phone, especially if you want\u00a0<a href=\"https:\/\/rehack.com\/tech-efficiency\/smartwatches-for-kids\/\" target=\"_blank\" rel=\"noopener\">to peel your children away<\/a>\u00a0from their devices. Smartwatches limit capabilities because of screen size and app compatibility. Notifications are one of the most common reasons people pick up their phone \u2014 alongside checking the time \u2014 and a smartwatch satisfies both urges by showing them without habitual app perusing after you swipe away that banner.<\/p>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Use_Grayscale_Mode\"><\/span><b>Use Grayscale Mode<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Smartphones are shiny and tempting, and notification bubbles or the colors of a familiar app logo can be enough to draw you to unlock your phone. Setting phones to grayscale mode is one\u00a0<a href=\"https:\/\/www.wired.com\/story\/grayscale-ios-android-smartphone-addiction\/\" target=\"_blank\" rel=\"noopener\">way to minimize visual intrigue<\/a>\u00a0and remove positive reinforcements, especially because jarring colors \u2014 like red for notifications \u2014 won\u2019t be as distinctive if everything is in grayscale.<\/p>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Manage_and_Clear_Notifications\"><\/span><b>Manage and Clear Notifications<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-146965\" src=\"https:\/\/www.reviewgeek.com\/p\/uploads\/2023\/02\/9d0fe9f9.jpg\" alt=\"An iPhone with the notifications settings screen open.\" width=\"1920\" height=\"1080\" \/><figcaption class=\"wp-caption-text\"><span class=\"imagecredit\">tomikaze\/Shutterstock.com<\/span><\/figcaption><\/figure>\n<p>The fewer reminders you get from your phone to look at screens, the better your screen time numbers will be. Dig into your cellphone\u2019s settings and identify every app sending notifications. Pay special attention to the most time-consuming ones and turn those off. Go through every app because there may be notifications for things you no longer use. It\u2019s the ideal time to do an audit and clear your phone of anything that could ping your distraction away.<\/p>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Designate_Phone_Time\"><\/span><b>Designate Phone Time<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Phone addicts who need more accountability and resistance may want to take more extreme measures. Here are a couple of environmental changes you may want to try to assert designated hours for phone time:<\/p>\n<ul>\n<li>Use a timer lockbox that will eliminate phone access until the timer runs out.<\/li>\n<li>Create a schedule in your calendar and set reminders for when it\u2019s time to stop scrolling.<\/li>\n<li>Put your phone out of sight until the end of the workday, perhaps behind lock and key.<\/li>\n<li>Outline\u00a0<a href=\"https:\/\/jamesclear.com\/temptation-bundling\" target=\"_blank\" rel=\"noopener\">a temptation bundling plan<\/a>\u00a0and only allow yourself to use your phone during certain activities.<\/li>\n<li>Designate certain rooms in your home for phone use and others where they\u2019re banned.<\/li>\n<\/ul>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Start_New_Hobbies_or_Activities\"><\/span><b>Start New Hobbies or Activities<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-146966 size-full\" src=\"https:\/\/www.reviewgeek.com\/p\/uploads\/2023\/02\/617e89e5.jpg\" alt=\"A woman knits from thick yarn.\" width=\"1920\" height=\"1080\" data-crediturl=\"https:\/\/www.shutterstock.com\/image-photo\/woman-knits-thick-yarn-handmade-clothes-1454506028\" data-credittext=\"zhukovvvlad\/Shutterstock.com\" \/><figcaption class=\"wp-caption-text\"><span class=\"imagecredit\"><a href=\"https:\/\/www.shutterstock.com\/image-photo\/woman-knits-thick-yarn-handmade-clothes-1454506028\" target=\"_blank\" rel=\"noopener\">zhukovvvlad\/Shutterstock.com<\/a><\/span><\/figcaption><\/figure>\n<p>Humans resort to their phones for mindless entertainment because it\u2019s easy. Rekindling an old hobby or beginning a new activity could be the answer to lessening online video and social media consumption. Defaulting to your phone won\u2019t come as naturally to you once you find more enjoyment from these hobbies.<\/p>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Developing_Healthy_Smartphone_Relationships\"><\/span><b>Developing Healthy Smartphone Relationships<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>People can keep smartphones for convenience and delight, but decreasing screen time will allow humanity to have better command over their time. Reducing excessive distractions will result in better sleep, mental health, and attention span as phones no longer have as much control over your daily life.<\/p>\n<blockquote><p><strong><span style=\"color: #ff6600;\">If you liked the article, do not forget to share it with your friends. Follow us on\u00a0<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/news.google.com\/publications\/CAAqBwgKMLG0nwswvr63Aw\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Google News<\/a><\/span>\u00a0too, click on the star and choose us from your favorites.<\/span><\/strong><\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>For forums sites go to <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/forum.buradabiliyorum.com\/\" target=\"_blank\" rel=\"noopener\">Forum.BuradaBiliyorum.Com<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>If you want to read more like this article, you can visit our <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/en.buradabiliyorum.com\/technology\/\" target=\"_blank\" rel=\"noopener\">Technology category.<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<p><span style=\"color: black;\"><a style=\"color: #ff9900;\" href=\"https:\/\/www.reviewgeek.com\/146779\/8-ways-to-cut-back-on-your-smartphone-usage\/\" target=\"_blank\" rel=\"noopener\">Source<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Overreliance on smartphones for work and leisure signifies a societal shift to live with presence. Screen time\u2019s adverse effects include blue light, altered brain chemistry, and encouraged isolation, and people are wising up to the harm. Here\u2019s how to reduce use for improved quality of life. Why You Might Want to Use Your Phone Less&#8230;<\/p>\n","protected":false},"author":1,"featured_media":561998,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/www.reviewgeek.com\/p\/uploads\/2023\/02\/43653ec1.jpg","fifu_image_alt":"#8 Ways to Cut Back on Your Smartphone Usage","footnotes":""},"categories":[18],"tags":[138587,39382,143672,143671,1570,138584,5030,143673],"class_list":["post-561997","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-technology","tag-adjacent","tag-android","tag-auto-repub-candidate","tag-bigpic","tag-features","tag-googlenewsfeatures","tag-iphone","tag-screen-time-2"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/561997","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=561997"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/561997\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/561998"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=561997"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=561997"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=561997"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}