How to Actually Reduce Your Screen Time: 12 Simple, Realistic Tips to Stop Doomscrolling Addictive technology platforms, similar to traditional substances, offer intermittent reinforcement that keeps users engaged in a state of anticipation. Experts suggest that recognizing phone addiction is the first step, followed by implementing strategies like tracking usage, scheduling screen-free time, and reducing notifications. For those struggling, options range from specialized apps and physical deterrents to switching to a basic phone or even a digital detox retreat.

• Smartphone addiction is a growing concern, with apps designed to be addictive through intermittent reinforcement.
• Experts recommend tracking phone usage, scheduling screen-free periods, and disabling non-essential notifications.
• Making screens less engaging (e.g., greyscale) and keeping phones out of reach can help reduce compulsive use.
• Tools like Brick, which acts as a physical lock for apps, and switching to a ‘dumbphone’ are considered more extreme measures.
• Digital detox retreats can offer a reset, but long-term success depends on restructuring phone usage habits upon return.