Smartphones are incredible tools—compact supercomputers that connect us to the world. But let’s not sugarcoat it: they’re also major sources of stress. From endless notifications and dopamine-driven scrolling to work emails intruding into personal time, your smartphone may be doing more harm than good.

The good news? You don’t need to ditch your phone altogether. With a few strategic changes, you can reclaim your sanity and still enjoy the convenience of technology. Here are seven science-backed, easy-to-implement strategies to regain control.

1. Disable Non-Essential Notifications

Every ding, buzz, or pop-up notification disrupts your focus and triggers stress. According to research from the University of California, it takes over 20 minutes to regain full attention after a distraction.

Solution: Go to your phone’s settings and disable all non-essential notifications. Keep only calls, messages, and reminders that require timely responses. Your brain will thank you.

2. Set App Time Limits

Endless scrolling isn’t just a time-waster—it’s mentally draining. Social media, in particular, has been linked to increased anxiety and FOMO (fear of missing out).

Solution: Use tools like Screen Time (iOS) or Digital Wellbeing (Android) to set daily limits on social apps. Try reducing usage by 10% each week until you reach your ideal balance.

3. Designate Phone-Free Zones

When your phone is always within arm’s reach, you’re more likely to check it impulsively. This constant availability wires your brain for distraction.

Solution: Create phone-free spaces—like your bedroom, bathroom, or dining area. Invest in a real alarm clock and charge your phone outside the bedroom.

4. Turn Your Phone Grayscale

Colorful app icons and vibrant visuals are designed to keep you engaged. Removing this visual stimulation reduces your phone’s appeal.

Solution: Switch your display to grayscale mode (available in accessibility settings). Many users report checking their phones less often once the color is gone.

5. Schedule Screen-Free Time Blocks

Time blocking is a productivity technique where you assign specific periods to tasks. The same approach works wonders for tech use.

Solution: Block 1–2 hours each day as “no screen” time—use it for walks, meals, reading, or socializing. Over time, you’ll start to cherish these moments of quiet.

6. Audit Your Apps

When was the last time you reviewed all the apps on your phone? Many apps you installed months ago now serve little purpose and only clutter your digital space.

Solution: Go Marie Kondo on your smartphone. Remove apps that no longer serve you or spark joy. Group similar apps into folders to reduce visual clutter.

7. Practice Mindful Use

Instead of checking your phone out of habit, pause and ask yourself: “Why am I doing this right now?” This simple question fosters intentionality.

Solution: Use mindfulness techniques to become more aware of your habits. Keep a journal tracking your screen use and emotions. Reflect weekly to spot patterns and progress.

Final Thoughts

Smartphones are not inherently bad—but unchecked use can undermine your peace of mind, relationships, and productivity. By taking small steps toward healthier phone habits, you can enjoy the perks of modern technology without the stress. Remember: You’re in control—not your phone.

Take action today, and watch how a few mindful tweaks can dramatically improve your digital life.