LONDON (AP) — If you own a smartphone, there’s a good chance you’re spending way too much time on it — scrolling through Instagram, binge-watching TikTok videos, messaging on WhatsApp, or endlessly scrolling through your feed on platforms like X (formerly Twitter).

In a world where social media is designed to be addictive, curbing excessive smartphone use is more complicated than it seems. This is especially true for younger users whose brains and impulse control are still developing. However, if you’re looking to break free from your digital shackles and enjoy the physical world more, here are some effective strategies to consider:

1. Uninstall Time-Sucking Apps

Start by removing apps that are your biggest time-wasters. For example, I’ve personally deleted Facebook, Instagram, and X from my phone to reduce my daily usage. Yes, there are times I find myself reinstalling an app for a quick task, but this makes it easier to monitor my usage. Just be cautious—reinstalling could turn into a slippery slope back to old habits!

2. Utilize Built-in Screen Time Controls

Both Apple and Android smartphones feature controls that can help you manage your screen time. On iPhones, the Screen Time feature lets you schedule "Downtime" when the phone becomes unusable for distractions. You can limit the time spent on social media apps specifically—say, 20 minutes for Instagram—instead of aimlessly scrolling for hours.

Android users can access the Digital Wellbeing settings, which includes timers and notifications to alert users about excessive usage. Both systems allow parents to monitor their children’s usage as well, helping instill healthy habits from a young age.

3. Eliminate Distractions

Minimize interruptions by utilizing Focus Modes on your device. This allows you to silence notifications during meetings or study sessions. You can even switch your phone display to grayscale, which can make your device feel less appealing and exciting.

4. Block the Temptation

If built-in controls aren’t cutting it, consider downloading third-party apps designed to limit screen time, such as Jomo or Opal. These apps create barriers that require you to wait or reflect before accessing your favorite (or habit-forming) apps, increasing the friction needed to just dive back into mindless scrolling.

5. Turn to Hardware Solutions

For those who prefer a more tactile approach, several startups offer physical blockers. For example, devices like Unpluq require you to perform a physical action (like tapping a tag) to access blocked apps, making it a tangible reminder to resist the urge to check your phone.

6. Seek Professional Help

If you find that your smartphone usage is symptomatic of deeper issues—such as anxiety, loneliness, or even low self-esteem—consider seeking therapy. Many medical centers now offer programs specifically targeting technology addiction, which can help you explore your relationship with your devices.

7. Downgrade Your Device

If you’re feeling especially adventurous, you might even consider switching to a basic phone without all the bells and whistles of a smartphone. This may seem drastic, but it could promote a healthier lifestyle by forcing you to engage more in real-world interactions and pursuits.

In conclusion, taking back control from your smartphone doesn’t have to be an insurmountable challenge. Start with small changes, and gradually adapt to a more balanced lifestyle that prioritizes real-life interactions over virtual distractions.

Don't forget to share your success in cutting down screen time or any tips you’ve found useful! Have you tried any of these strategies yet? Your feedback might inspire others to reclaim their lives!