Digital Detox: 10 Steps To Stop Checking Your Timeline

Your real life is much cooler than the screen of even the most expensive phone, but many of us limit our world. And it’s not always a matter of personal preference, but because social networks tend to draw us deeper and deeper. Did you ever count how much time you spend on swiping Instagram? Or maybe you’re more likely to watch YouTube makeup tutorials and Netflix shows in your bed? Sean Parker, the president of social networking of Facebook, once said that a social network gives users a “dose of dopamine,” and that’s why we come back again and again.

No matter how you use your smartphone, it’s time to stop and consider what you can do instead.

Where Does Smartphone Addiction Come From?

The applications are developed based on our needs. Using the phone, we can relieve stress, meditate, read the news, and, of course, communicate. That’s what makes us addicted to our gadgets.

But the truth is that the apps and social networks are imaginary sources of satisfying your needs. The more time we spend using our smartphones, the further we get from real communication and real life. We broadcast every significant moment of our life to the network, instead of sharing a couple with a friend over a cup of coffee.

Although smartphones have become an integral part of modern life, they don’t deserve that much of our attention.

How To Limit Your Screen Time

  1. Physical activity

Start going to the gym, take yoga classes, or join a cycling studio. Unfortunately, many of us start scrolling through our Facebook or Instagram timeline because we are bored, and there’s nothing to do. So, why don’t you get a hobby that requires your concentration? That’s why some physical activity will be a great choice.

  1. Do not watch movies or shows on your smartphone

Experts say that to avoid insomnia, you need to stop using any gadgets at least an hour before bedtime. The glow of the screen reduces the production of the melatonin, which is responsible for the recognition of circadian rhythms. As a result, your organism ceases to feel when it is time to go to bed, and when it is to stay awake. 

  1. Don’t start your day with your smartphone

A lot of people have a habit of checking the smartphone before they get up from their beds. But once you got on YouTube, Facebook, or Instagram, your 5 minutes of checking what’s new can easily turn into 60 minutes. To avoid this, make a rule to start your day with a little warm-up or a meditation practice.

  1. Limit the app usage

Limit Your Screen Time

Set apps limits and or use a special app, that will control and limit the time you spend scrolling through photos or watching TikTok videos.

  1. Use a bigger device

This unusual advice was given by Michell Zappa, founder of Envisioning Technology.

For example, you can start using an iPad instead of your phone, and after a while, you’ll see that it’s not convenient to use it during mealtimes or other activities.

  1. Don’t do everything on one device

A good smartphone can replace a computer, a book or magazine, and many other things, but this does not mean that you should allow it.

Of course, it might seem that using one smartphone in all possible ways is a good saving of space and money, but just imagine how you can spend your day. Spending half an hour with a real book and then playing the console with a joystick, you get two completely different experiences.

  1. Find out how much time you spend on your phone

Install an application that will track your activity. You may be upset when you find out how much time is wasted, but this is a great way to motivate yourself and keep track of progress.

  1. Start a bullet journal

The diary can be called one of the most effective tools for time management, life modeling, self-exploring, and self-improvement. Thanks to it, you will be able to control yourself and your life, become more confident, you will have more free time, and you will become more organized.

  1. Have a fixed sleeping time

This would not only help you to limit your screen time but also improve the quality of your sleep. It is known that an adult person should sleep from 6 to 7 hours per day, so make sure you sleep well.

  1. Get rid of unnecessary accounts

Do you really need that Twitter or Tumblr account? Or, maybe, you think you need it? Consider deleting unnecessary accounts that you accidentally created for a one time use. You will get less disturbing notifications and reduce the screentime.


The meaning of “digital detoxification” is to face your own fear and understand that there is life without a smartphone, and it is full of interesting events. This does not mean that you urgently need to throw your phone away. The meaning of smartphone “detox” is to start meeting friends more often, read books, get a hobby or travel.

Well, before you start using this guide, we’d love to hear from you! Are there any other methods you know? Share your experience in the comments section below!