It’s no secret that our phones have become a constant companion—always within reach, always grabbing our attention. While technology keeps us connected, it can also pull us away from what truly matters: being present with our families, friends, and ourselves. If you’ve ever looked up from your phone only to realize you’ve lost precious moments with your child, missed out on a conversation with friends, or let a gathering pass you by while scrolling, you’re not alone. Spending less time on our phones is a goal many of us have!

Spending less time on your phone isn’t about eliminating it completely but rather about creating healthier boundaries so you can engage more fully in your life. Having access to the world in our pockets is a relatively new thing! Learning how to manage such a gift is an important thing for us all to do. 

Looking to spend less time on your phone as a family? Check out the following posts!

Here’s why reducing screen time on your phone is a positive step and practical ways to make it happen.

The Benefits of Being on Your Phone Less

  1. Stronger Relationships – When you put your phone down, you create space for meaningful interactions. Eye contact, active listening, and undistracted attention build deeper connections with your spouse, kids, and friends.
  2. Improved Mental Clarity – Constant notifications and scrolling can be overwhelming. Less screen time can help clear your mind, improve focus, and reduce stress.
  3. More Time for What Matters – Cutting back on phone use frees up time for hobbies, family activities, and self-care.
  4. Better Sleep – Late-night screen time disrupts sleep quality. Setting limits can lead to better rest and more energy during the day.
  5. Setting a Good Example for Kids – Children learn by watching us. If they see us prioritizing real-life interactions over screen time, they’re more likely to develop healthy habits too.

How to Spend Less Time on Your Phone

Make Your Phone Less Appealing

  • Turn Off Notifications – Many apps are designed to pull you in with constant updates. Turning off notifications for non-essential apps reduces temptation.
  • Change Your Screen to Grayscale – A colorful screen is designed to keep you engaged. Switching to grayscale can make scrolling less exciting.
  • Move Distracting Apps Off Your Home Screen – If social media or games are your go-to distractions, move them to a folder or delete them altogether.
  • Log Out of Apps – Adding an extra step before you can open an app makes it less convenient to use mindlessly.

Set Physical Boundaries with Your Phone

  • Create Phone-Free Zones – Designate areas like the dining table or bedrooms as screen-free spaces.
  • Use a Charging Station Away from Your Bed – Keeping your phone out of reach at night prevents late-night scrolling. Many of us like having our phones nearby in case of an emergency. Simply charging your phone on the other side of your bedroom, with the ringer on, can help that late-night scrolling while still giving you access.
  • Change the Settings for Who Can Contact You at Certain Times- You can change your settings so that only certain people get pushed through to contact you late at night or at certain times during the day. You can also mute texts threads that are constantly going off. 
  • Wear a Watch – If you check your phone for the time but get distracted by notifications, wearing a watch can help you avoid unnecessary screen time.

Encourage Less Phone Use

  • Set App Time Limits – Many phones have built-in screen time features that let you limit how long you use certain apps each day. Having a notification pop up that you are out of time can be an easy way to help you spend less time on your phone.
  • Schedule ‘No-Phone’ Time – Set aside specific times of day (like during meals or an hour before bed) to put your phone away.
  • Replace Scrolling with Something Else – Keep a book, journal, or puzzle nearby so that when you’re tempted to reach for your phone, you have an alternative.
  • Be Accountable – Ask your spouse or a friend to encourage you to stay off your phone and hold each other accountable.

Reducing phone time takes intentional effort, but the benefits far outweigh the habit of constant screen-checking. By making simple adjustments, you’ll find yourself more engaged in the present moment—whether it’s laughing with your kids, having a deep conversation with your spouse, or just enjoying the quiet of the world around you. Put your phone down and see how much more life you can experience!