At this point, is there anything we can’t do with a smartphone?

We can order groceries, learn a new language, find a date, or chat with family across the world. We can even diagnose that weird sound the car has been making lately.

The convenience is real, but so is the distraction. We’ve all been there: that “quick break” that turned into an hour on Instagram, or that day you promised yourself you’d finally get through your-to-do list, but your phone had other plans. It’s a frustrating pattern, but a remarkably common one: 58% of American adults feel they use their smartphones ‘too much.’ 

As a Psychiatric Nurse Practitioner at Lavender, many clients come to me with the goal of reducing their screen time, and the path to getting there looks different for everyone. A useful place to start is understanding why this cycle occurs in the first place.

Why is it so hard to put down your phone?

When we do something that has a biological reward, such as eating, building social connection, or learning something new, our brain releases a powerful chemical called dopamine. Dopamine is a neurotransmitter responsible for feelings of pleasure and motivation, and is essentially the brain’s way of saying “let’s do that again.”

Our phones are designed to tap into this system: when we get a notification, watch a funny video, or get a like on a post, we get a release of dopamine, and our brain wants to create that feeling again (and again). We start to reach for our phones without even thinking about it, and before long we’re spending far more time on screens than we’d like, crowding out the things that actually matter: socializing, hobbies, exercise, rest. In some cases, it can tip into isolation, exhaustion, and guilt.

How to reduce your screen time

Taking back control of your habits is more doable than it might feel, but where do you start? Should you delete social media entirely? Set daily limits? Step back from certain apps only?

The honest answer is: it depends. There’s no single approach that works for everyone. A plan that’s built around your lifestyle, your habits, and what you actually enjoy is far easier to stick to and far more effective at breaking that pull to mindlessly scroll.

Set boundaries around your phone

The most effective place to start is with some simple, firm rules around when and where your phone is allowed.

Decide on a cut off time. Choose a point in the evening to put the phone down for the night. This gives your brain time to relax into sleep mode.

Keep your phone out of the bedroom. It sounds small, but the extra effort to get up and walk into another room can be enough to quash the urge to scroll.

Turn off non-essential notifications. Every ping is an invitation to pick your phone back up. Disabling notifications during work, meals, or mornings removes interruptions before they happen.

Build a screen time routine that sticks

Once you have some boundaries in place, the next step is fitting them into your actual life so that you have the best chance of sticking with your plan. 

Work with your schedule, not against it. Rather than banning apps entirely, try restricting to specific windows, like a lunch break or after work. This way you stay connected, but you’re more in control of your use. 

Use apps to hold yourself accountable. Screen time apps can cap how long you spend on certain platforms. Some even let you choose a trusted person as your “parental control,” meaning you’d have to ask them to unlock more time once you’ve hit your limit. It sounds extreme, but trust me, it works!

Put your phone away when you’re with people. There’s actually a word for phone-snubbing the people you’re with: “phubbing.” Most of us do it without realizing. Try keeping your phone in another room during meals or family time.

What to do instead of scrolling

Cutting back screen time works best when you have something to fill the gap. The goal isn’t boredom, it’s finding other things that give you that same feeling of joy and satisfaction outside of the infinite scroll.

Make plans with people you care about. Make time in your schedule to share a meal, go for a walk, or play a game with friends or family.

Spend time outside. Simply being outside in close proximity to trees, water, or in the sun can be a great way to let our minds de-stress. 

Move your body. It’s pretty hard to scroll while you’re on the move. A short walk, a yoga session or a sport you enjoy is a great way to break the phone cycle and actually feel better in the process. 

Feeling caught in the cycle of doom scrolling is no fun, but it’s worth remembering that the urge to pick up the phone isn’t a failure of willpower. It’s actually rooted in the same brain chemistry that drives all of our reward seeking behavior, which is powerful stuff. Understanding that can take some of the shame and guilt out of the equation.

The good news is that small changes really do add up. There is no perfect approach with screen time use, only the one that fits your life and feels sustainable for you.

References

¹ Marciano, L., Jindal, S., & Viswanath, K. (2024). Digital detox and well-being. Pediatrics, 154 (4). https://doi.org/10.1542/peds.2024-066142 

² Setia, S., Gilbert, F., Tichy, M. L., Redpath, J., Shahzad, N., & Marraccini, M. E. (2025). Digital detox strategies and Mental Health: A comprehensive scoping review of why, where, and how. Cureus, 17 (1). https://doi.org/10.7759/cureus.78250

³ Upshaw, J. D., Stevens, C. E., Ganis, G., & Zabelina, D. L. (2022). The hidden cost of a smartphone: The effects of smartphone notifications on cognitive control from a behavioral and Electrophysiological perspective. PLOS ONE, 17 (11). https://doi.org/10.1371/journal.pone.0277220 

⁴ Zhu, W., Zhang, Y., Lan, Y., & Song, X. (2025). Smartphone dependence and its influence on physical and mental health. Frontiers in Psychiatry, 16. https://doi.org/10.3389/fpsyt.2025.1281841