Dearest phone, 

It feels like we’ve known each other forever. You’ve been there for me through everything and I can’t imagine life without you. But this relationship has to end. I can’t do this anymore. It’s not you; it’s me. I’m not myself when I’m around you and you turn me into someone I don’t recognize or like. I need to cut back on our screen time.

But don’t worry; we can still be friends. 

Are you ready to send this breakup letter to the love of your life? 

You may not think you’re addicted to your phone, but they were created to keep us completely absorbed and captivated. In fact, the average American adult checks their phone every 12 minutes. That’s more than 4 hours of screen time per day. For teens and young adults, those numbers are even higher. 

Smartphones are the ultimate oxymorons. They were created to help us multitask and save time, but we waste hours upon hours on them every day. They help us stay connected, but we’re more lonely and disconnected than ever. 

So, are you brave enough to break out of the 21st century’s mobile prison? You’ll find yourself with lots of free time to do the things that really matter. For example, you could improve your relationships with friends and family. Perhaps you could learn a new hobby. In fact, you might even start to feel better by not looking at toxic social media.

Get ready to regain control of your life!

1. Use apps to track your screen time

Ironically, the best way to wean yourself off your phone is to use an app. Download Checky or Moment to see how much time you actually spend on your phone. You might be shocked by the number of hours you actually spend thumbing through your device. Moment will even let you track the time you spend on each particular app. 

Once you have this information in hand, use it to set restrictions on how you spend time on your phone. 

2. Socialize without it

A group of friends out together bent over their own device has become so familiar it’s almost cliché. But, if you take a minute to think about it, being busy with your phone when you’re out with friends is like telling them you’d rather be somewhere else. Seriously – how rude can you get?

Keep your phone out of sight when you’re spending time with family or friends. You might discover that socializing IRL totally kicks what you can do on-screen.

3. Ban it from your bedroom

Sleeping with your phone can really kill the quality of your shut-eye. Also, it can keep you up a lot later than you’d like. The bright screen messes with your melatonin production. It makes it hard for you to drift off or fall back to sleep if you’ve woken up mid-dream.

Don’t be dependent on your phone’s alarm, either. Invest in a good old-fashioned alarm clock. It will do the job just fine.

4. Delete a social media app – or all of them!

If smartphones are the ultimate time-waster, it’s social media that takes the blame for making them so absorbing. Waiting for our friends’ approval and likes can be addictive and give a false impression that we’re actually connecting meaningfully. 

You don’t have to give up social media entirely. But, if you limit your screen time on social media to when you’re sitting in front of a computer, you’ll drastically cut down on wasted hours. Also, you won’t be picking up your phone every few minutes to check for the latest updates. 

5. Spend your meals apart 

Yes, you can actually enjoy a good meal without sharing it with your crowd of fawning Instagram followers. Stop snapping and focus on your food. You’ll make smarter meal choices and enjoy it more when you’re eating alone. 

6. Give it the cold shoulder

Sometimes, you need to ignore someone or they just won’t go away. Be brave and turn off all notifications on your phone except for phone and text messages. You don’t really need to know every time a retailer sends you a promotional email. Every notification compels you to pick up your phone again. So, turn them off and you’ll be less inclined to waste time on your phone.

7. Prepare for withdrawal symptoms

Breaking up with a significant other is never easy. Scientists have found that phone addiction is very real – and so are the withdrawal symptoms people experience when they try to disengage from their devices. Be prepared for feelings of anxiety and restlessness for the first few days after you break up with your phone. Don’t worry; you’ll get over it soon.

8. Take your email off your phone

Unless you absolutely need to be reached via email at any time, there’s no reason to have email access on your phone. Most of us only skim through incoming emails on our phones. We don’t usually respond to them until we’re sitting in front of a computer anyway. The emails only distract us from whatever we’re doing at a given time. Keep your virtual mail on your computer to decrease screen time even more.

9. Leave it at home

Finally, if you’ve detached enough from your phone that you no longer feel like you’re missing a limb if it’s not within your reach, start going out without your phone. You’ll experience the true freedom of being able to live and breathe in the moment with no distractions on hand.

Break up with your phone and you’ll discover the liberation of owning your time and connecting meaningfully once again.