Not sure how to put down the phone? 5 ridiculously-easy ways to limit phone use

Think about what you could do with an extra 50 DAYS a year. Or even 25—because, let’s face it, you’re probably not going to go cold turkey and never pick up your phone again. So, just putting a limit on your phone use will set you up for success.

If you’re giddy about the idea of getting some time back for the things you used to love (or think you might love), keep reading—because there are five easy things that can help you put down the phone and get more from your life.

1. Break the first rule.

Okay, first we say put down the phone, but now we’re going to tell you to download an app. While it probably seems counterintuitive, you really can’t set reasonable limits for phone use if you don’t know how much you actually use your device. So, this is an important first step.

Some devices have screen time trackers built in—you’ll just need to turn yours on. But there are apps that you can download to track your screen time and some allow you to set limits or actually prevent you from using devices during certain hours of the day.

Others will even send you a notification if you’re nearing your daily limit, or send you reminders every few minutes to put your phone down if you’ve been on it “x-number” of minutes. If you have kids or other family members that needs some reminding, don’t forget to set up limits for them, too.

Sure, it can be irritating at first—but it just might be the gentle nudge you need to stop mindlessly scrolling. So find an app that works for you.

2. Go to the dark side.

Do Not Disturb (DND) is great for times when you want to “go dark” and silence all of your apps and your phone. But if you’re traveling and want to stay on top of the weather or if you’re waiting for an important call or text, you can actually use the DND function selectively. This way, you can do things like disable just your work email or chat app so you can focus on your life when you’re away from work. Or you can disable your social media and text apps while you’re at work—and focus on your job.

Depending on the device you have, the steps you’ll take to allow certain apps through while in Do Not Disturb mode will be different. But for most phones, it’s a pretty straightforward process.

3. Choose 50 shades of gray… grayscale, that is.

Humans: we love all those pretty, shiny, colorful trinkets. The same holds true for content. The more colorful and engaging it is, the more we interact with it and share it with our friends and social media followers.

So, while this might sound silly until you try it, adjust your screen to grayscale and it just might change all of that. With content delivered in shades of gray, it’s instantly less appealing, less enchanting, less shareworthy and less likely to pull you in.

Sure, mentally, you’ll know everything could be draped in color in just the swipe of a finger—but if you can erase that idea from your mind and live with grayscale for a while—it might help you limit your phone use and become more enthralled by the colors of the world around you.

4. Do it old school.

We use our phones for everything—from connecting with people we know, to telling time and organizing our day. And they really are helpful. But if you’re having trouble figuring out how to put your phone down and stay on time and on schedule, there’s a simple fix: an alarm clock, a watch (analog or digital) and a day planner.

Sure, they’re old fashioned and people may look at you funny—but they’re functional, stylish, never need to be charged—and can help you wake up, stay on time, and leave your phone in your car, at your house or at the office.

Just be sure to pick up a day planner with a slot for a pen. This way, you can schedule appointments, plan meals, or even track your workouts without relying on an app.

5. Be bossy.

Whether you live alone, with family members, a roommate or a partner, you have the power to set some rules for yourself (and if everyone else can join in, even better). By limiting phone use during meals, restricting responding to emails or texts to certain hours of the day (say 8 a.m., noon and 4 p.m.) or just making dinner time (and/or every hour thereafter) digital free, you can give yourself some distance from your devices and get a break from the never-ending barrage of information.

During your “quiet” hours, put your devices on silent in another room or a little-used space in your house for charging—like a mudroom, laundry room or basement. This way, your phone will be ready when your digital break is over.

With these five simple solutions for limiting phone use, you can learn how to put down the phone and curb your cravings for content. Soon, you’ll have extra time for reading books, cooking, meditating, working out, playing sports, or just relaxing and reconnecting with your friends and family.