Without a cell phone, you may feel disconnected from friends and family, and not aware of events around the world. However, there are some benefits that you can enjoy when you don't use your phone all the time. One of the benefits is that you have more time to focus on the goals and activities you enjoy, as well as the freedom from people who can contact you at any time. When you don't have a phone or want to try reducing (or even stopping) using it, try to focus on the productive things you can do.
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Method 1 of 3: Completing Daily Tasks Without Smartphone
Step 1. Check email during business hours
Most people carry their smartphone with them at all times so they can respond quickly to work or school emails. If you can, only check and reply to emails during business hours (around 9am to 5pm). Tell your boss and coworkers that if they call you outside of business hours, they'll get a message back from you the next day.
- This step also helps to create boundaries between work life and home/private life.
- If you really need to check your email outside of business hours, use a laptop or desktop computer.
Step 2. Use your watch to check the time
Buying a watch is a simple and effective way to find out the time of day. By looking at your watch, you don't have to check your phone. Self-checking your phone runs the risk of pushing you to view notifications and open time-consuming apps).
- Look for a watch with a date indicator feature so you can see the date without checking your phone.
- Instead of using your phone alarm, use the alarm clock to wake up on time.
- Alternatively, look for the clock when you are on the move or somewhere. Usually, shops and banks have clocks that display the time, date, and temperature. When you can't find the clock at the place you're visiting, ask someone else for the time or date if you really need to.
Step 3. Find the route from the start and write it down in a notebook
If you need to visit a new place, use your computer to find a route to that place from the start. Memorize the route if you can or write it down in a notebook. Don't forget to include certain buildings or places that can be used as references. If you get lost, don't hesitate to ask someone to direct you in the right direction.
For longer trips, try purchasing a GPS device if you're worried about getting lost
Step 4. Check the weather before leaving the house instead of looking at the weather information on the phone
Watch news shows or check the weather forecast for the next day or so so you don't have to check weather conditions on your phone. If there is a chance of rain (or cold weather), make sure you wear thick clothes and bring an umbrella.
If the weather in the area where you live is unpredictable, it's a good idea to bring light warm clothes and an umbrella, regardless of the weather forecast you've seen
Step 5. Plan the meeting from the start
Calling someone and planning a meeting quickly via text is convenient, but this habit makes you more attached to your phone. Therefore, get in the habit of making plans at least a day or two in advance. Call friends to ask them to meet and plan work meetings via email from the start. That way, you don't have to rely on short messages or instant messages.
Let people know that you won't be bringing or using your cell phone when you meet them so they'll pay more attention to the designated meeting place and arrive on time
Step 6. Bring a camera if you want to take photos
One of the greatest conveniences that comes with owning a smartphone is having a high-quality camera available at all times. However, if you want to reduce your dependence on your cell phone, consider buying a digital camera. There are many simple digital cameras with slightly thicker dimensions than smartphones. You can also buy a DSLR camera, and put the time and effort into improving your photography skills.
Think about whether you really need a camera before leaving the house. If you're leaving the house to simply go out to eat or shop at the store, you probably don't need to take your camera with you
Step 7. Bring a book so there's something you can do
If you are afraid of feeling bored when traveling by public transportation, waiting in line, or having free time, start getting used to carrying books. That way, you can still have fun activities without your phone.
Alternatively, you can bring a small sketchbook, journal, and pencil, or try a craft hobby like knitting or crochet. You can also try to enjoy the moment without doing anything when you have a short time to spare
Method 2 of 3: Changing Cell Phone Habits
Step 1. Replace the phone with another physical object
Try bringing a portable music player, notebook, book, or similar object to replace your phone with. This tactic is useful if you are familiar with the weight or sensation of your phone's "presence" in your purse or pocket, or if you're used to using your phone for certain purposes (eg writing notes).
This tactic is also useful if you want to replace your phone addiction with another habit. If you want to read more often, for example, try taking a book with you instead of a cell phone
Step 2. Use the time that would normally be spent playing on your phone for other activities
Take this moment as an opportunity to re-live a hobby you once liked or even look for a new one. You can also take the extra time you have to get closer to the people around you.
- For example, if you often play games on your phone or text at lunchtime, try changing those habits by reading books or magazines, or listening to music.
- You can also invite coworkers or classmates for lunch and coffee together.
- Get back into some self-improvement activities you left behind (eg, working out at the gym, learning a certain skill, or spending more time with your family).
Step 3. Take certain classes so that you can still free yourself from cell phone use in the afternoon or evening
Try taking a pottery or dancing class, or learning an instrument every afternoon or evening so you can use your phone less and learn a new skill. During class, you shouldn't use your cell phone for an hour or more.
Having a task or activity to do can reduce your anxiety when you're not holding your phone
Step 4. Make a specific plan for the weekend that doesn't involve using your cell phone
If you don't have a specific plan in place, you'll be tempted to sit back and browse social media. Therefore, make specific plans such as hiking, watching concerts, visiting museums, or simply meeting up and chatting with friends.
If you plan to spend time with friends, invite them to place their phone in the center of the table face down. Anyone who is tempted to pick up and use a cell phone must first treat everyone
Method 3 of 3: Gradually Quitting Cell Phone Use from Life
Step 1. Tell people about the new system to contact you
That way, your acquaintances or friends won't feel upset, angry, or confused when they can't reach you. Plus, your loved ones won't be worried about your situation. Explain to them the best method or medium for contacting you, either by email or landline.
Be specific about how people can contact you. For example, let them know that you can only be contacted during certain hours, or tell them that you can no longer receive text messages
Step 2. Remove the personalization feature from the phone
The more personalization you make to your phone, the stronger your view of your phone as a reflection of yourself. This makes it difficult for you to separate yourself from your phone, and can even trigger separation anxiety when you need to leave your phone at home.
- Choose an image that is more generic and boring as your phone's wallpaper.
- Stop using your phone to track personal data (eg steps taken in a day or food consumed).
Step 3. Remove the most distracting apps from your phone
What apps do you check on a regular basis? Do you often open your browser to search for something? Delete such apps so you're not tempted to open them, access things you don't need, and waste time. If you really need to check something (eg email), use a computer.
Some phones come with a feature that allows you to view the apps you use most frequently or for a long time. Take a look at the information to get a clear idea of how much time you spend on your phone
Step 4. Use airplane or “do not disturb” mode to limit distractions to a certain amount of time
Set a time when you can't look at or use your phone at all (e.g. when you're concentrating on projects, studying, or spending time with loved ones). If you don't want to use your phone at all, turn on airplane mode to keep your device from connecting to the internet. You can also turn off the device. If you don't want to be disturbed by incoming messages, try using “do not disturb” mode.
Start with a short period of time (eg one hour) while distancing yourself from your phone and disconnecting your device from the internet. Once you get used to it, gradually extend the timeframe
Step 5. Keep the phone in a separate room at night
If you often wake up and grab your phone right away, try keeping your phone in another room. Find another habit to replace your old habit in the morning. For example, you could start your day by meditating or exercising, or you could take extra time to make your own breakfast.
Once you're comfortable leaving your phone in another room at night, try placing your phone in a separate room during the day. Keep your phone in your bag during work or school hours
Step 6. Start using your phone to make phone calls only
Once you've removed most of the distracting features from your phone, you can use the device for its primary purpose: making phone calls. To help you even more, try turning off notifications for the remaining apps.
For example, use your phone to make appointments with doctors or business associates, or plan appointments with friends and family so you can spend time with them in person
Step 7. Leave your phone at home when you need to go somewhere
Start with small things. If you need to go grocery shopping or buy something else, try leaving your phone at home. After getting used to leaving your phone at home for purposes or a short duration, try keeping your phone at home all day.
By eliminating the habit of spontaneously picking up your phone when you leave the house, you can think about whether you really need a cell phone before you go out
Step 8. Create a backup plan for emergency situations
You may need to bring a small foldable phone to use in an emergency. Otherwise, create a backup plan to follow when you really need to contact someone (eg using a landline or other device with WiFi to send email).
