Phone Addiction and Mental Health : How to Create a Healthier Relationship With Your Phone
- Francesca Nardelli
- May 8
- 2 min read
Updated: May 14
My post Social Media is Killing Us gives a more in depth explanation on why I think it's so important to try out some of these tips!
I don’t think people realize how much constant phone use changes the way we think, focus, sleep, create, and even experience everyday life.
I started to notice myself unconsciously reaching for my phone, unlocking it, and opening tiktok while watching a movie, eating, getting ready in the morning, or trying to fall asleep at night. I literally changed my brain so much that I couldn't experience emotions, everything felt dim, flat, and dark.
These are some of the habits and changes that helped me cut out social media and reduce my screen time.
Things That Helped Me Reduce My Screen Time
Use app limits through screen time settings.
Delete apps that are hard to stop opening.
Turn notifications off for distracting apps.
Use physical phone blockers like BRICK.
Switch your display to grayscale or reduced color mode.
Keep your phone on focus mode throughout the day.
Learn about the long term effects excessive phone use can have on the brain and nervous system.
Be honest with yourself about when you’re using your phone as avoidance or overstimulation.
Set personal rules and actually stick to them.
Avoid using your phone in bed.
Don’t use your phone during the first hour of the morning.
Use red light mode at night.
Create designated phone free times or places.
Journal your habits, triggers, and progress.
Tell friends and family you’re intentionally spending less time online.
Consider switching to a simpler or older phone.
The biggest thing I’ve realized through all of this is how much mental energy constant scrolling drains from us, and really changes our brain.
Less phone use hasn’t made life boring, and I feel more connected to my real life again. I definitely feel the most present in my life than I've felt in a long time. I definitely still struggle with it sometimes, and unconsciously pick up my phone to open Tiktok until I realize what I'm doing. So I'm becoming aware of how automatic the habit is and teaching my brain to be in the moment and not go on.
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