Doomscrolling too much? 6 ways to cut screen time and regain focus

A constant stream of social media updates, videos, games, and notifications makes it difficult to put the phone down. With instant access to the world’s information in your palm, resisting the urge can be challenging. Taking a short digital detox, temporarily disconnecting from devices and online activities, can help you refocus, reconnect with loved ones, and restore balance.

A 2025 review cited by Medical News Today found that such breaks can reduce stress, depression, and anxiety; improve sleep and self-control; and even prevent digital dementia, a condition linked to memory loss and attention deficits caused by excessive screen use.

Here are six ways to help you cut back on your phone use and reclaim your time.

A person uses smartphone. Photo from Pexels

Use screen time controls

Most smartphones now include built-in tools to monitor and limit usage. Apple’s Screen Time and Android’s Digital Wellbeing allow users to lock specific apps or entire categories for set hours, or impose daily time limits.

If you want to better understand your habits, these tools also track how often you pick up your phone and how much time you spend on each app. Awareness is often the first step toward change, The Irish Times noted.

Turn on focus settings

Modern phones include focus modes designed to help users manage distractions. These features mute notifications or block access to selected apps during work or study hours.

"Features like ‘do not disturb’ modes or screen time trackers can help you become more aware of your usage patterns and assist in setting healthy limits," licensed clinical social worker Tim Kleinknecht told lifestyle news site Real Simple.

If social media is consuming too much of your time, try scheduling focus sessions and sticking to them.

Leave your phone out of reach

One of the simplest ways to reduce phone use is to keep it physically out of reach. Tech expert Mark Jansen from Android Police recommended placing the phone somewhere outside your usual hangout areas, close enough to access if necessary, but far enough to avoid constant checking.

Muting notifications also helps. Disable non-essential alerts, especially from apps like Facebook or Instagram. To stay reachable, you can keep notifications for calls or messages, or use a smartwatch to monitor important updates.

Create healthy boundaries

Setting clear physical and behavioral boundaries can encourage healthier habits. "Designate certain areas in your home, like the dining room or bedrooms, as screen-free zones," Kleinknecht advised. "This practice encourages mindful living and fosters deeper connections with family members."

You can also make specific times of day, such as meal times or the hour before bedtime, screen-free. Gradually reducing phone use before sleep can improve restfulness and overall sleep quality, Kleinknecht said.

Try a "dumbphone"

Basic mobile phones, often called "brick phones," or "dumbphones", are making a comeback. These devices allow calls and texts but exclude apps that drive endless scrolling.

"Bricks, dumbphones or feature phones are seeing a revival," Rob Maule, consumer expert at U.K.’s electronics retailer Currys, told The Telegraph. Their simplicity naturally reduces screen time, and their batteries often last for days.

However, since modern life increasingly relies on smartphones for maps, banking, and communication, The Irish Times recommended using a basic phone occasionally or on weekends as part of a digital detox.

Find alternative entertainment

Many people reach for their phones out of boredom. Replacing that habit with other fulfilling activities can make a difference.

"Replace screen time with hobbies that promote personal growth and social connections," Kleinknecht said.

He added that activities such as reading, cooking, volunteering, or exercising, like hiking, biking, or team sports, can provide fulfillment and naturally reduce the urge to spend time on screens.