Over half of American adults report wanting to use their phones less, according to recent polling, as smartphones have become designed to deliver frequent dopamine hits and compete for attention constantly. A 2025 YouGov poll found that the majority of Americans spend more than five hours a day looking at screens, with many checking their phones as the first and last thing they do each day.
Experts suggest three main approaches to reducing smartphone dependency. Social health expert and author Kasley Killam recommends turning your phone into a tool rather than a distraction by deleting certain apps—particularly social media and email—so the device serves a single purpose. She suggests replacing the instinct to grab a phone for immediate relief with personal connection: “Instead of going for the podcast or Instagram, text a friend or call a family member. Replace that instinct with the instinct to connect.” Research shows that even brief five-minute conversations can be meaningful and sustain relationships long-term.
Alternative approaches include examining how each phone activity could be replaced with an analog equivalent. August Lamm, a musician and writer, became an anti-tech activist after being locked out of her social media accounts for several months in 2022, realizing how dependent she had become and how entwined her career was with her smartphone. She now uses a flip phone and is releasing a book titled “You Don’t Need a Smartphone: A Practical Guide to Downgrading Your Phone and Upgrading Your Life” in October. Lamm suggests assessing which daily phone tasks could be done from a computer instead or with non-screen alternatives.
Psychologist and technology addiction expert Nicholas Kardaras emphasizes addressing the underlying causes of excessive phone use—often linked to feeling disempowered or dissatisfied with life. He recommends weekly digital fasts to remove constant stimulation that can exacerbate anxiety, and replacing screen time with engaging, real-world activities like hiking or spending time with loved ones. “If you want to make your phone small, make your life bigger,” Kardaras said.
This article is an AI-assisted summary. All facts and figures are drawn from the original report: https://us.headtopics.com/news/3-approaches-to-help-you-kick-your-phone-habit-84213251