It is not foreign that endlessly scrolling through social media is not healthy. An article by Anna Akbari found that one’s memory capacity and ability to process information increase when a smartphone is completely out of sight. Spending less time on a smartphone also frees up time for multiple other activities. Here are some strategies to reduce time on the phone.

1. Delete select apps. This is a big step that may feel extreme, but it certainly does make an impact. Deleting social media apps removes the unsavory habit of spending any and all passing time scrolling.
2. Phone-free zones. Having designated places, areas or even just a room where you will not use your phone makes a world of difference. The adage “out of sight, out of mind” really does make a difference when it comes to being on the phone.
3. Turn off notifications. Simply going into settings and silencing notifications is extremely conducive to spending less time on a phone. Without constant “pinging” notifications, the impulse to pick up the phone significantly decreases.
4. Don’t be on the phone in social situations. While there are some exceptions for planning with friends or sharing a photo, putting the phone away when spending time with friends is not only a good way to stay off your phone, but also to build stronger connections with those around you.
5. Try a new phone-free activity. Trying something new or rediscovering an old hobby is an amazing way to occupy time and prevent being on the phone. Stepping out of your comfort zone or doing something you’ve always wanted to do is an excellent substitute for being on a phone.