Research shows that having your phone or computer near your bed—even on airplane mode—can lead to poorer sleep quality, says Jean Twinge. When your device is close by, it's easy to use it. Many people want to regain control of their time and lives by reducing smartphone use and spending hours scrolling through social media and online platforms. As experts in behavioral science, psychology, and technology advised in the "Life Kit" podcast, here are five ways to reduce the urge to constantly check your phone. 1. Ask yourself why you're picking up your phone in the first place. When you feel the urge to reach for your phone or browse Instagram for the hundredth time that day, notice how you're feeling in that moment, says author of "Log Off: Self-Help for the Extremely Online" Sami Nichols. She adds: "For example, I noticed that whenever I felt bad about myself in some way, I would go on Twitter." Then ask yourself: What can I do to address what's actually happening? Nichols says: "Most of the time, the solution isn't browsing. This stops the notifications that remind you to check your phone. You can also reduce the motivation to use your phone by making it less visually appealing. There are many apps that offer delays and reminders not to use your phone, and there are programs that allow you to temporarily block access to the apps you choose. Additionally, the light emitted from screens can affect your circadian rhythm, leading to disrupted sleep. 5. Make using your phone more difficult. Do you need an extra barrier between you and your device? Don't hesitate to ask for some outside help. "Behavior happens when three elements come together at once: the motivation to do it, the ability to do it, and a cue or trigger that pushes you to do it," says behavioral scientist at Stanford University and habit formation expert P.J. Fog. If you remove any of these three elements, the behavior will stop. There are many ways to do this with your phone. Fog says: "I turn off a lot of my notifications." Make your phone screen black and white, or create a simple home screen that contains only a list of apps without pictures. 4. Keep your phone out of the bedroom. The habit of keeping your phone out of the bedroom can reduce phone usage time by removing the temptation to browse before sleep, in the middle of the night, and upon waking up. Furthermore, this change can help you sleep better, says psychologist and author of "10 Rules for Raising Kids in a High-tech World" Jean Twinge. 2. "Riding the wave of craving." Just feeling the urge to use your phone doesn't mean you have to act on it. Your brain will then tell you it's not worth it. The content may keep you awake and continue to scroll. "In addiction research, the practice of resisting a craving without giving in is called 'riding the wave of craving,'" says clinical psychologist and co-author of "I Know I Should Exercise But … 44 Reasons We Don't Move & How to Get Over Them" Diana Hill. Cravings are like waves. They rise, build up, and then recede. Hill adds: "The more you practice it, the better you get at 'riding the waves,' and the less you'll feel the need to give in." 3. Discover the root of your behavior. If you want to get rid of the habit of checking your phone every few minutes, learn how this habit was formed. "The more obstacles you put in your life, the harder it becomes to use all these services and devices," says author of "Low Tech Life: A Guide to Mindful Digital Minimalism" José Briónes.
