Checking emails, reading messages or scrolling through Instagram: Most of us have our smartphone in our hands (too) often. Sometimes it’s not so easy to spend less time playing blackjack on your phone. These tips can help.
Ping – a new message on Whatsapp (or a Whatsapp alternative). And then we pick up our smartphone. Yet many people want to spend less time on their cell phones. We have tips on how you can achieve this.
HOW TO DO IT
1. switch on black and white mode
Sounds strange, but it’s effective: activate gray mode. When the smartphone display no longer lights up in bright colors but only shows shades of gray, it becomes less attractive. If it’s no longer fun to look at your phone, you spend less time in front of the screen – at least that’s the theory.
How to switch on black and white mode on your phone:
- Android: Settings / Accessibility / Visual aid and turn on grayscale there (may vary depending on model).
- iPhone: Settings / General / Accessibility / Display adjustments / Switch color filter to On (default: grayscale)
- Be on your cell phone less
- Want to spend less time on your cell phone? Then set it to black and white mode.
2. be on your cell phone less, spend more time without it
Even if it’s difficult, try leaving your cell phone at home. If you have an important appointment or need to be reachable, you can’t do without it. But do you really need a cell phone when shopping? Or when going for a walk? Not really. If you don’t take your device with you on such occasions, it’s easier to get used to constantly looking at your phone and you’ll automatically spend less time using it.
3. switch off push notifications
A new WhatsApp message, the latest breaking news or the next Like for your Instagram picture: push notifications keep us up to date – but also ensure that we are constantly looking at our phone. The notifications and the associated sense of obligation can also increase stress levels. It’s better to switch off push notifications – or at least reduce them if you feel like you’re spending too much time on your phone.
4. too much on your cell phone? A wristwatch helps
We often just want to check the time on our cell phone and then spend too much time on the device. A wristwatch prevents this.
Another reason why many people keep checking their cell phones: To check what time it is. If you then discover a new message, you get stuck on your smartphone. Various studies from German-speaking countries have shown that participants look at their cell phones between 56 and 84 times a day on average. To at least reduce this number, a simple trick can help: put on a wristwatch and read the time on it. If you don’t own a watch, we have listed more sustainable wristwatches made of wood, bamboo and other materials here.
5. set fixed times for your cell phone
It’s impossible for most people to do without their smartphone completely. However, to spend less time on your phone, you can set specific times when you read emails, check messages or watch videos. Try not to use your phone for these activities outside of these times.
If you are not disciplined enough to stick to these times, apps such as “Digital Wellbeing” (Android) or “Screen Time” (IOS) can help you.
6. banish your smartphone at night
Checking Instagram just before going to bed – this often turns into hours of scrolling. Many people also reach for their cell phone first thing in the morning. You can avoid both by switching off your smartphone at night. To avoid temptation, you should also avoid placing it on the bedside table. To avoid oversleeping in the morning, you can use a classic alarm clock instead of your cell phone.
7. with digital detox you are less on your cell phone
If your smartphone addiction is already well advanced and the previous tips don’t help, there’s only one thing to do – go cold turkey. Switch off your cell phone, put it away and stop using it, preferably for several days. If you manage to do this, it will probably be easier for you to spend less time on your cell phone afterwards.
