How to Get Off Your Phone: 15 Small Changes That Actually Work
You’re waiting at a red light, in a queue, or for the kettle to boil, and your hand is already reaching into your pocket before you’ve decided anything.
If you’re like me, you’ve noticed this, felt slightly embarrassed, and then picked up the phone anyway.
Getting off your phone doesn’t mean getting rid of it.
It means using it when you choose to, for the things you choose, and spending the rest of the time looking up.
Willpower alone rarely works, because phones are designed to be hard to put down, so these changes focus on making the phone less tempting and your life a little more interesting.
First, Notice
For one week, don’t change anything, just look at your screen time report each evening.
Notice which apps take the most time and when you reach for the phone most, whether it’s first thing in the morning, at your desk, or in bed.
That tells you where to start.
Make the Phone Less Tempting
1. Turn off every notification that isn’t a person
Apps don’t need to tap you on the shoulder.
Keep notifications for calls and messages from real people, and turn off the rest, which is the single biggest change on this list.
2. Switch to grayscale
Colourful icons and red badges are part of what makes a phone feel exciting.
On an iPhone, go to Settings, then Accessibility, Display & Text Size, Color Filters, and choose Grayscale, as Apple’s guide shows.
Android phones usually have a similar option, and a black-and-white phone is surprisingly boring, which is exactly the point.
3. Keep only tools on your home screen
Your first screen should have maps, camera, calendar, notes, and messages, and nothing designed to keep you scrolling.
Move everything else to a second page or into the App Library, so you have to search for it.
4. Delete the apps you can use on a computer
Social media and shopping apps are far less tempting when you have to open a laptop to use them.
5. Log out after every use
Having to type a password is just enough friction to make you ask whether you really want to open the app.
Add a Little Friction
6. Use your phone’s own limits
On iPhones with iOS 27, Screen Time lets you set a Screen Time Schedule for phone-free hours and Time Allowances that cap how long you spend in certain kinds of apps, and Apple explains how to set them up.
On older versions they’re called Downtime and App Limits, and Android phones have similar tools under Digital Wellbeing.
You can always ignore the limit, but the pause is often enough.
7. Charge it outside the bedroom
This was the change that made the biggest difference for me.
No scrolling in bed, no phone as the first thing in the morning, and better sleep.
8. Buy a cheap alarm clock
The alarm is the reason most of us keep the phone by the bed, so a simple clock solves the problem for very little money.
9. Leave it in another room
When you’re working, studying, eating, or spending time with someone, put the phone in a different room.
Out of sight really does help it stay out of mind.
10. Use a bag or a drawer
When you get home, put the phone in a drawer or a bag by the door instead of your pocket.
Replace the Habit
11. Carry a book
Most phone checking fills small gaps, so give the gaps something better.
A paperback in your bag turns a queue into a chapter.
12. Keep a small notebook
Half the time I reach for my phone, it’s to look something up or remember something.
Writing it down to check later stops the quick check from turning into twenty minutes.
13. Find a hobby for your hands
Knitting, drawing, cooking, gardening, or an instrument keep your hands busy in the evenings when scrolling is most tempting, and there are ideas in minimalist hobbies.
Set a Few Simple Rules
14. Phone-free times
No phone during meals, the first hour of the morning, and the last hour before bed.
Start with one and add the others as they feel easy.
15. Phone-free together
When you’re with friends, try putting all the phones in the middle of the table or in a basket.
It feels silly for about two minutes, and then the conversation gets better.
What to Do When You Reach for It
You’ll still reach for your phone without thinking, especially at first.
When you notice it, pause and ask yourself one question: what am I looking for?
If the answer is a specific thing, do it and put the phone down.
If the answer is “I don’t know” or “something,” that’s boredom, tiredness, or avoidance, and a short walk, a glass of water, or a few slow breaths usually helps more than the scroll.
If You Need Your Phone for Work
Some of us can’t switch off completely, and that’s fine.
Use focus modes or do not disturb with exceptions for the people who genuinely need to reach you.
Keep work apps on a separate home screen page that you only see during working hours.
And set a clear time when work notifications stop, because even small boundaries make a big difference, which I wrote about in time boundaries.
The Bigger Picture
Getting off your phone is one part of using technology on purpose, which is the heart of digital minimalism.
The rest of the digital clutter, inbox, photos, files, and subscriptions, is in my digital declutter checklist.
And the time you get back has to go somewhere, so make sure it goes to something you enjoy, like the things on my list of simple pleasures.
And Remember
That hand reaching for the phone at the red light is a habit, and habits can change.
Start with notifications and charging the phone outside the bedroom, because those two do most of the work.
Then try one more change each week.
Soon you’ll notice the queues, the kettle, and the red lights again, and they’re more interesting than you’d think.
Frequently Asked Questions
How do I get off my phone? Turn off non-human notifications, keep only tools on your home screen, charge your phone outside the bedroom, use built-in screen time limits, and replace scrolling with a book, notebook, or hobby.
How do I stop checking my phone constantly? Notice when and why you reach for it, then add friction: move tempting apps off the home screen, log out of social media, switch to grayscale, and leave the phone in another room when you’re busy.
Does grayscale really help reduce phone use? Many people find a black-and-white screen makes apps feel less exciting, which makes it easier to put the phone down. It’s easy to try and easy to switch off.
How do I stop using my phone in bed? Charge it in another room and use a simple alarm clock instead. This one change also tends to improve sleep.
What should I do instead of scrolling? Carry a book, keep a notebook for things to look up later, take a short walk, call a friend, or pick up a hobby that keeps your hands busy.