7 useful tips to prep your smartphone for a digital detox

In our hyper-connected world, starting the new year with a digital detox can be a refreshing way to reset. We’re constantly pinged by notifications, updates, and alerts, leaving little room for peace and quiet. Thankfully, your smartphone already has built-in features to help you unplug and find balance. By making a few adjustments, you can transform your device into a tool for re-energising and re-focusing.

1. Delete apps or add time limits

Let’s be real – social media apps are designed to be addictive. Delete some of these apps altogether, so you’re not tempted to mindlessly scroll or open and close them aimlessly.

Alternatively, set time limits using your phone’s built-in tools, like Apple’s “Screen Time” or Android’s “Digital Wellbeing,” to reduce usage without removing them entirely.

2. Use focus mode or do not disturb

Need a little more help avoiding distractions? Turn on “Focus Mode” or “Do Not Disturb.” Apple’s Focus Modes lets you customise settings for different situations, like Personal, Work, Sleep, or even a custom mode. You can allow specific notifications, schedule modes to activate automatically, and sync them across devices. It’s an easy way to stay in control and focus on what matters.

3. Set your phone to grayscale

Bright colours and flashy visuals are designed to keep you glued to your screen. Combat this by switching your display to grayscale through your phone’s settings. This simple change reduces the visual appeal of apps and content, making them less enticing. Less colour, less dopamine, and a lot less time spent staring at your phone.

4. Activate assistive mode or simple mode

Many smartphones come with an “Assistive Mode” or “Simple Mode” that strips down your device to its basic functions - calling and texting only. Activating this mode removes all the bells and whistles, helping you stay focused on the essentials without the temptation of unnecessary apps.

5. Remove home screen widgets

Got a weather update, news ticker, or stock market widget on your home screen? These little distractions can pull you right back into your device. Clean up your home screen by removing widgets that aren’t essential. The less information you see at a glance, the less tempted you’ll be to tap and check.

6. Get a phone case with a cover over the screen

A phone case with a cover is a surprisingly effective way to curb your screen-checking habit. With the screen hidden under a flap, you’re less tempted to glance at it constantly. Plus, flipping open a cover every time you want to check your phone adds a moment of pause – an opportunity to reconsider whether you really need to look at your device.

7. Schedule no-phone zones and times

Create specific times and places where your phone is off-limits. For instance, designate the dining table, bedroom, or an hour before bed as “no-phone zones.” Setting these boundaries helps reinforce healthier habits and allows you to reconnect with yourself and those around you without the constant pull of your device. You can even use alarms or reminders to mark the start and end of your phone-free periods.