My Ongoing Battle with My Phone (and How I’m Trying to Win Back Some Peace)
Okay, let’s be honest: I use my phone a lot. Like… a lot. The first thing I do when I wake up is check it. Social media, emails, texts—I want to feel connected, like someone out there might be trying to reach me.
But if I’m being real, I can also feel it draining me. I’ll open Instagram with some purpose in mind, and ten minutes later I’m watching a reel of someone making pancakes in Japan and thinking, “Wait, what was I here for again?” At dinner, I sometimes catch myself paying more attention to my buzzing phone than the actual human being sitting across from me. Not my best look.
So I’ve been experimenting with a few changes. They aren’t life-changing hacks, but they’ve made a real difference. Maybe they’ll help you too.
Don’t Sleep with Your Phone
This was a game-changer. I used to sleep with my phone on my nightstand, and it was the last thing I looked at before bed and the first thing I grabbed in the morning. Not great. Now my charger lives in the living room. If you’re worried about waking up on time—good news, alarm clocks still exist, and they cost about twenty bucks.
No late-night scrolling, no blue light messing with melatonin, no buzz of notifications at 2 a.m. Instead, I read before bed. A book might not be as flashy as TikTok, but it helps me wind down. And if the book is boring? Even better—instant sleep aid.
Tame the Notifications
Here’s the thing: not every vibration in your pocket is an “emergency.” A like on your avocado toast photo is not urgent news. What I’ve done is set up my phone so that close friends and family can always reach me, but social media and borderline work stuff don’t get through unless I want them to.
On iPhone, it’s Settings > Focus. On Android, it’s Settings > Digital Wellbeing. You can make modes for Work, Personal, Sleep, or Do Not Disturb. The best part? Once it’s set, it runs on autopilot.
Take Mini Breaks Without It
This one’s harder for me, but it feels good every time I manage it. I’ll leave the phone behind for a jog, a short errand, or even just a walk around the block. Once in a while, I even go to the bathroom without my phone. (Yes, it’s possible.)
When I do this, it feels like my brain resets a little bit. Like I actually gave myself a moment of quiet.
Phone-Free Lunches and Meetings
Next time you’re at lunch with someone, try leaving your phone in your bag or pocket. If it’s sitting on the table, studies say people assume you’re only half-paying attention. I’ve noticed the difference: conversations feel more natural, and people notice when you’re truly present.
Don’t Rush to Respond
I used to think answering instantly made me look “on top of it.” Now I’ve realized most things don’t need a reply within 30 seconds. In fact, letting something breathe for 30–60 minutes often helps me respond better. And let’s be honest, sometimes it even makes you seem a little more important—like you’re busy doing high-impact things (or just living your life).
Finding Balance
I’m not about to pretend I’m cured. I still use my phone a lot, probably more than I should. But I’ve started to see it differently: these apps are designed to eat up as much of my time and attention as possible, and if I don’t set boundaries, they’ll win every time.
So I’m trying to reclaim some balance—one phone-free walk, one ignored notification, one book-before-bed at a time.
If you’ve been feeling the same pull, maybe one of these little shifts will help. At the very least, try it once: leave your phone behind for a bathroom break. Trust me, it’s survivable.