How to Break Dependence on the Phone

By Leo Babauta

On average, people spend more than 3 hours on their phones each day, picking up their phones nearly 60 times a day … with some people spending closer to 4 hours.

These numbers aren’t meant to be judgments — it’s not a bad thing to look at your phone — but instead are meant to bring some awareness to our phone usage.

A lot of people I talk to want to decrease their usage of phones — not necessarily decreasing to zero, but decreasing impulsive usage of their phones.

Many of us tend to grab our phones anytime there’s a lull, and once you get on your phone it can lead to mindless scrolling.

So how can we develop more mindful use of our phones, and become less dependent on them?

Let’s explore together.

Becoming More Mindful of Phone Usage

If you don’t have awareness, you can’t change something. So the most important first step is to start to bring mindfulness to your phone usage.

Here’s how:

Commit to doing this for a week. You’ll develop beautiful mindfulness around your phone usage, even if you don’t stop using the phone.

Breaking the Habit of Phone Dependence

At this point, your mindful practice has set you up for success to break the habit.

Let’s look at how to change the habit:

This is not an easy habit to change, but it’s changeable … if you commit yourself, and find a meaningful reason. And if you let yourself continue to learn and grow in this process.