Did you know that, on average, we check our smartphones every 15 minutes, even if they have no alerts or notifications? According to psychology professor Larry Rosen, this habit has led to a layer of anxiety around our technology use. “If we don’t check in as often as we think we should, we’re missing out,” he told CNBC.

Most of us recognise that this constant checking isn’t productive. Important tasks require our full attention, free from the distractions of our touchscreens. If you’re ready to take back control, here are some strategies to help you lead a more focused, distraction-free life.

 

1. Replace Bad Habits with Better Ones

Do you find yourself wishing you spent more time reading great books instead of endlessly scrolling through social media? One of the best ways to break a bad habit is by replacing it with a better one.

“When the urge comes to do the counterproductive thing, don’t resist. Instead, replace,” says Carl Richards, author of The Behavior Gap. For instance, replace your social media apps on your home screen with your favourite ebook app. This way, whenever the urge to scroll hits, you can more easily redirect it towards something more productive.

 

2. Silence Distractions from Notifications

Just as you’re getting into the flow of work, a notification pops up—a text, an email, or a breaking news alert—and suddenly, your focus is gone. But it doesn’t have to be this way.

Use your phone’s settings to manage notifications: the Do Not Disturb feature is your friend here. You can activate it manually or schedule it for regular focused sessions. Just remember to turn notifications back on when you’re done.

There are also features baked into the Android (Digital Wellbeing) and iOS (Screen Time) operating systems that allow you to set app time limits, block apps temporarily, and provide insightful (or shocking!) data on your usage.

 

3. Create Phone-Free Zones

It’s easy to fall into the habit of checking your phone every few minutes, especially when it’s always within arm’s reach. One effective way to reduce distractions is by designating specific areas or times as phone-free zones.

For example, make your bedroom a no-phone zone to help improve sleep quality or establish phone-free hours during meal times to focus on connecting with family or friends. By creating these boundaries, you give yourself a break from constant notifications and the urge to check your phone, helping you to be more present in the moment.

 

4. Apps to Limit Phone Use

A smartphone app to help you stop using your smartphone so much? Yes, they’ve thought of that too. Smartphone distractions are so common that apps are now designed to help – from tracking usage to blocking distracting apps and even using gamification to encourage less screen time.

Check out apps like:

• StayFree : This app tracks app usage and screen time, sets usage limits and reminders, and provides detailed analytics.
• Forest : Uses gamification to discourage phone usage by growing virtual trees when you stay off your phone.
• Flipd : Blocks social media apps while studying, tracks progress and allows for group challenges.
• Space (and for Android) : Sets time usage limits and the number of times you can unlock your phone, and sends notifications when limits are reached.