I’m inseparable from my phone. I can’t remember the last time I put it down and let myself be bored. It’s the same story for most people. Our mobile devices have become extensions of ourselves, and it affects our ability to connect with others in real life.
In missing many awkward and beautiful moments, I’ve had to make tough yet necessary changes. I’ve been unlearning these nine habits, and you should consider them, too.
9
Checking for notifications early in the morning
You jolt your brain into a reactive state when you check your phone after waking up. If that becomes a daily pattern, your brain starts depending on external stimulation to feel alert. You also lose the ability to start your day with focus.
The constant mental noise builds up, making you feel restless and irritable before your day has begun. To overcome this, allow yourself to rise out of bed without digital interference.
These days, I lie still for a few minutes after opening my eyes. Then I drink water and stretch. I prepare my breakfast, do some light cleaning, and give my physical life attention before giving any part of it to my screen.
8
Opening apps without knowing why
Sometimes I unlock my phone and forget why I picked it up. At other times, I refresh apps even after getting no new notifications.
This behavior is common, especially for anxious people. It’s a muscle memory that has accumulated over the years. You’ve trained your brain to expect a dopamine reward when you open your phone and see fresh content.
Therefore, unlocking your phone equals pleasure.
One trick that helped me manage it is to leave my phone upstairs. Out of sight is out of mind, and out of reach is out of reflex. If I feel the urge to go online, I remember that I have to climb the stairs to get it. Most times, the urge passes.
7
Using my phone to avoid social discomfort
How you use your phone is a mirror of your confidence. It reflects how comfortable you are in your own skin in public.
I know because I’ve pretended to be on fake phone calls to avoid small talk and randomly scrolled to avoid eye contact. My screen gave me something to do or hide behind.
I replaced it with a routine that has helped me slowly rebuild my self-esteem.
When I’m outside, I resist the urge to check my phone for at least two minutes. I look around and count the people wearing colors, or I allow my eyes to observe details in the environment.
I also carry a small notebook where I pen down thoughts or events. It’s helped me build a habit of journaling and adventuring.
6
Pressing my phone while talking to someone
No one hates being half-listened to more than the person sitting before you. Using your phone shows that it’s what matters more to you than their presence.
Even if you’re listening with one ear, your body language says otherwise. It’s rude and breaks any meaningful connection that you could’ve formed.
If you’re guilty of it, flip your phone face down. Better yet, put it away. You may be worried about what to say. However, conversation can come from anything. Task yourself with being curious about the other person and making small observations.
When you focus on people as topics instead of filling gaps, you’ll be surprised how easily they open up.
5
Watching Instagram Reels while eating
Your brain misses fullness cues when you eat and use your phone simultaneously. They usually kick in about 15 to 20 minutes after you start eating and peak between 30 and 60 minutes, according to ScienceDirect.
Missing these cues can lead to overeating and poor digestion. It also traps your nervous system in an alert state where you won’t fully relax or absorb nutrients properly.
A solution is to avoid using your phone at the dining room table, especially if you’re trying to lose weight and stop irregular eating patterns. The simple rule of leaving your phone in another room also applies here.
4
Bringing my phone to the bathroom
The bathroom is among the few places where people are alone and doing nothing. For some, that stillness feels awkward when you’re doing your business. Hence, we resort to mindless scrolling.
Harmless as it seems, there are many reasons why it’s a no-no.
Sitting too long, especially on a toilet seat, increases pressure on the veins in your lower body. USA Hemorrhoids Centers affirm that it causes hemorrhoids and other health issues over time.
You also risk bringing germs from the bathroom onto your device. Eventually, it spreads across body parts because you wash your hands, but not your phone.
3
Falling asleep with content still playing
My mobile data and my circadian rhythm have taken the worst hit from not going to sleep at the proper time.
I used to let movies and YouTube videos play into the night. They drained my data and prevented my brain from switching off even after I closed my eyes.
If you don’t turn off blue light filters on your phone screen, it delays the release of melatonin. It’s a hormone that tells your body it’s time to sleep. Your sleep cycle no longer follows real time, and you’ll sleep at odd hours.
I’ve made Bedtime Mode on my phone non-negotiable. It automatically turns on every day at 10 PM and applies grayscale effects on my screen while silencing notifications. I try not to stay awake past that time.
That decision cleared my dark under-eye circles and made me feel well-rested.
2
Feeding my phone camera before my stomach
Young people practice a culture of documenting experiences and sharing their lives. Some people need to prove an event happened instead of enjoying the moment.
It shows how social media prioritizes how things look over how they feel. It’s normal to want to take pictures. Content creators do it, and there’s value in it.
Still, there’s a difference between capturing a moment intentionally and living every moment through your phone’s filters. It begins by being aware of your reason for doing it.
Ask yourself what a moment means to you and allow yourself to bask in it. Don’t rush to take multiple perfect shots. Take one or two, then put your phone down and focus on being present.
If you must post the pictures, wait until after the event.
1
Over-researching before doing anything
I love shopping and looking for the best deals. My problem is the lack of moderation in chasing the perfect product. I’ll compare over 20 offers and filter through thousands of user reviews. I end up indecisive on what to buy.
It’s good to be thorough, but overdoing it is not. You may become underwhelmed by your purchase after prolonging what could’ve been a quick buy.
My hack is to give myself structure before I start looking. I’ve banned myself from window shopping because it triggers impulse buying.
When I want to buy something, I type a list of product qualities I’m looking for, my budget, and what I won’t compromise on in my note-taking app.
If I’m still unsure or not thinking about the product the next day, I don’t want it enough to buy it.
Reclaim your peace one habit at a time
If you relate to any of these habits, you’re not alone. It’s possible to break your screen time patterns, no matter how serious they may seem.
The online world isn’t going anywhere, nor are its distractions. They’re designed to draw you in and don’t care for your well-being. It’s why you should put yourself first.
Start small. Customize your Android notifications and cut off non-essentials for a week. Then gradually increase the distance from your phone until you become mentally free.
