Tips for Reducing Phone Dependency

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The first tip is to change the phone itself by turning the screen to black and white, rearranging the home screen to remove distracting apps, and reducing notifications to minimize interruptions. The second tip is to create physical distance from the phone by using an alarm clock instead of the phone, charging the phone out of the bedroom, and replacing the phone with items like a book to redirect attention. The third tip is to pause and consider before reaching for the phone, encouraging mindfulness and intentionality in phone usage.

If you’ve made a resolution to spend less time on your phone this year, help is at hand. The Guardian has launched a new newsletter, Reclaim your brain. Its co-writer and expert coach Catherine Price tells Madeleine Finlay how her own excessive phone use inspired her to investigate the science behind our relationships with our devices, and what we know about how to break the cycle. And Prof Barbara Sahakian of Cambridge University explains why many of us are drawn to looking at bad news on our phones, and what it’s doing to us. Help support our independent journalism at theguardian.com/sciencepod