Web Extra: Tips on how to get unhooked from your smartphone
(WKEF/WRGT) - Experts say smartphones were designed to be addicting, but now it’s time to get unhooked. Catherine Price wrote the book "How to Break Up With Your Phone" after realizing she was spending too much time on hers. Here are ten tips from the book:
1. Turn off notifications.
Notifications are designed to be nearly impossible to resist. You don’t have to turn all of them off, but limiting them to the bare necessities, such as texts and phone calls, will help reduce screen time.
2. Change where you charge it.
Most people charge their phone in their bedroom and sleep with it right next to their bed. This creates a bad habit of checking it as soon as we wake up and right before bed. By moving your phone charger to the kitchen or living room, you’ll be able to get rid of this habit.
3. Get an alarm clock.
There’s no reason your phone should be the first thing you touch when you wake up.
4. Establish no-phone zones.
This is a place you’re not allowed to use your phone. This not only helps you cut back on screen time, but also reducing conflict, like at the dinner table when some people might take out their phone, to the chagrin of others.
5. Download an app blocker.
An app blocker controls which apps you use, and which apps you don’t. You can block yourself from using apps you get sucked into, or even just limit how much you’re allowed to use them.
6. Stop phubbing.
There’s an actual name for when you check your phone in the middle of a conversation: phubbing. If you’re hanging out with friends or family make a conscious effort to put the phone away.
7. Change your menu bar.
At the bottom of the screen, there is a menu bar on most phones. It might be a good idea to remove email from this bar so that you’re not constantly tempted to check it.
8. Grayscale your phone.
This creates a black and white version of your phone, which you can change in settings. It makes your phone a lot less attractive and doesn’t draw you in the same way a bright, colored phone does.
9. Hide apps.
There are some apps that you aren’t able to delete on your phone. Instead, you can hide them in a folder on your third page so that you’re not tempted to use them.
10. Change your attitude.
Don’t think about it like you’re giving something up. Think about it like you’re getting something back: your life.