Digital detox: a more balanced use of your smartphone

Why reduce your screen time?

Social media is designed to capture your attention for as long as possible with short, engaging, and often addictive content. The result? We've all spent more time scrolling than planned.

If you'd like to regain control of your screen usage without completely disconnecting, follow these tips for a more mindful digital experience.

1. Declutter your apps and notifications

• Delete unused apps or those you'd like to avoid.
• Unsubscribe from newsletters you no longer read.
• Turn off non-essential notifications to reduce interruptions.
  Keeping only the useful notifications will help you check your phone less often.

Fun fact: Some people experience "phantom vibration syndrome," where they feel their phone vibrating even when it isn't. Has this ever happened to you?

2. Use personalised profiles on your phone

Profiles like "work," "sleep," or "driving" allow you to block specific apps and notifications based on context or a schedule.

For example, you can set phone-free moments like:

• After 10 p.m. every night.
• A social media-free Sunday.

Creating and managing personalised profiles on an iPhone or Android can help you adjust settings and features for different situations (work, leisure, driving, etc.).

Here is how to do it on each operating system:

On iPhone: Use Focus Modes available since iOS 15.

1. Go to Settings > Focus.
2. Tap the "+" button to create a new profile (e.g., Work, Sleep) or choose "Custom."
3. Customise notifications, home screen, and lock screen preferences.
4. Set automatic triggers like time, location, or app usage.
5. Activate the profile via the Control Centre.

On Android: Use User Profiles (on stock Android) or Focus Mode (via Digital Wellbeing).

1. User Profiles:
   • Go to Settings > System > Advanced > User Profiles.
   • Add and configure profiles with specific permissions.
2. Focus mode:
   • Go to Settings > Digital Wellbeing & Parental Controls > Focus Mode.
   • Create a mode to restrict apps and notifications.
   • Activate via the quick settings panel.

If you need more control, third-party apps like Tasker (Android) or IFTTT (iPhone & Android) can help automate profiles and settings.

3. Set app time limits

Your phone settings or the apps themselves (e.g., Instagram, TikTok, YouTube) allow you to set daily usage limits.

Apps like Opal can go a step further by blocking access to social media entirely while offering clear insights into your usage data.

4. Switch to Black and White Mode

A simple but effective tip to make your content less enticing: activate the black and white mode on your phone while scrolling.

How to activate the black and white mode on your smartphone?

On iPhone:

Go to Settings > Accessibility > Display & Text Size > Colour Filters, and turn on Grayscale.

On Android:

1. Open Settings > Display (or Screen, depending on the model) > Eye Comfort > enable the "Black & White" option.
2. Alternatively, go to Settings > Digital Wellbeing & Parental Controls > select Bedtime Mode, which also switches to black and white.

You can also create a shortcut that automatically activates this mode when using certain apps.

5. Try a "dumbphone"

If you want to take your digital detox further, consider using a "dumbphone." These devices are limited to essential functions—calls, SMS, photos, and music—without apps or social media.

A more conscious use of technology

Spending time on your smartphone or social media isn’t inherently bad. However, if you feel like your usage is getting out of hand, these tips can help you regain control.

Ready to try a digital detox?