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How to Keep Your Phone From Taking Over Your Life

We’re distracted like never before — and our phones are probably the biggest culprit. But there is a way you can live with one and still get things done. When your mind is even slightly resisting a task, it will look for novel things to focus on. And it doesn’t need to look far — only as far as your phone.

Our smartphones provide an endless stream of bite-sized, delicious information for our brains to consume. It’s easy to get hooked, even to feel addicted. And most of us would prefer not to feel this way. Here are 7 strategies that are useful to prevent phones from taking over our time and attention:

Use airplane mode, even when you’re not in the air

Airplane mode isn’t just for travel. Use it when you’re working on an important task or having coffee with someone you value. It makes a bigger difference than simply putting your phone in your pocket; when you do that, you’re still aware of the buzzing, vibrating notifications and distractions piling up and waiting for you. Airplane mode eliminates the possibility that notifications will disrupt your work or conversation.

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Do a phone swap

While you should tuck your phone away while you’re with family or friends, there are times when you need to have it handy. On these occasions, try swapping phones with the people you’re hanging out with. This way, if you have to look something up, make a call, or send yourself a reminder, you’ll have a device to do it with — but it won’t be one that will suck you into a personalised world of distraction. If there is an urgent call or message on your phone, of course, your swap-mate has to promise to tell you, and vice versa.

Prune your apps.

Scroll through your phone and delete the apps on which you waste too much time and attention — social media and news apps included. This can feel refreshing, like spring cleaning for your phone. Step two: Consider getting rid of apps that duplicate functionality with apps on your other devices. For example, your email app may not be worth keeping if you also read mail on your tablet; an investment app you check compulsively might be worth nixing if you can access that information on your laptop.

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Create a “Mindless” folder.

So you can’t quite get rid of all your time-wasting apps — and that’s OK. Just house your most distracting apps — the ones that pull you into autopilot mode — in a “Mindless” folder on your phone or tablet. The folder’s name should serve as a reminder every time you’re about to distract yourself.

Mind the gaps

This one takes willpower but consciously resist the urge to tap around on your phone when you’re waiting in line at the grocery store, walking to the coffee shop, or in the bathroom. Try to use these breaks to reflect and recharge. Mindlessly burning these moments on your phone isn’t worth it.

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