How to cut down on phone use and reconnect with life offline

Many people struggle with spending too much time on their phones. This habit, often called doomscrolling, can affect your mental health and take time away from activities that matter to you.

NPR's Life Kit, a service offering practical advice on everyday challenges, has compiled tips to help you use your phone less. The suggestions focus on making it easier to put your device down and engage more with people and activities around you.

One approach is to change how your phone is set up. You can remove apps from your home screen or turn off notifications that pull your attention. These changes create friction that makes mindless scrolling harder.

Another strategy involves replacing phone time with other activities. Instead of reaching for your device when bored, you might read a book, take a walk, or call a friend. Planning specific offline activities gives you something to do instead.

Setting boundaries also helps. You could keep your phone in another room during meals or before bed. Creating phone-free zones or times makes it simpler to stay focused on what is happening in front of you.

According to NPR's Marielle Segarra, small changes can add up. The key is finding what works for your life and sticking with it over time.