OK, most of you should have a smartphone.

I’m not one of those people who make it a mark of pride NOT to have one of the greatest productivity tools in the modern era. If you don’t have one, I’m fine with you getting one.

I’m an early adopter on most tools for productivity. I’m not anti-smart-phone, and I even think it can be a valuable for things like sermon prep, and discipleship training.

Of course, most of the pastors I know have one. But too often, we use it for games & checking sports scores… or pornography. (But how to fight porn on your smartphone is another matter.)

I’ll admit, it takes a bit of personal discipline not to make it a huge time-waster.  But it’s worth it.  I waste a little time here and there on news, but almost none at all on games or other entertainment… because it’s a tool, not a toy.

The problem with careless smartphone use

But you’re not careful, you’ll get up in the morning saying, “Let’s seize the day” and then… find yourself responding to emails, doom-scrolling through social media, or deep in the rabbit holes of YouTube an hour later? If that sounds familiar, you’re not alone. It’s almost like our smartphones are using us more than we’re using them.

But fear not! Here are some practical ways to reclaim your life from your digital boss.

Understand the Cost of Smartphone Solutions

Before we dive into the solutions, let’s talk about what’s at stake. It’s not just about wasted time; it’s about how it affects our mood, our relationships, and even our sleep. We’ve got to start by acknowledging that our non-stop connectivity can lead to stress, anxiety, and a feeling of being constantly overwhelmed.

There’s a benefit to smartphones. But every tool has a cost to use it. The blessing of the internet can wind up controlling your life.

Set Clear Boundaries

Here are some ways you can do this:

Notifications Off: Go into your settings and turn off all non-essential notifications. You’ll be amazed at how this reduces the urge to check your device.
Use Do Not Disturb: This feature isn’t just for meetings or sleeping. Use it during family meals or while you’re engaging in focused work.

Be Intentional with Apps

Declutter Your Home Screen: Keep only the essential apps on your home screen. If you have to search through folders to find social media apps, you might think twice before opening them.
Set Time Limits: Many phones now offer features that track your usage and let you set limits on how long you can use certain apps.

Charge Outside the Bedroom

This one is a game-changer. Charge your phone in another room at night to avoid the temptation to check it before bed or as soon as you wake up. Instead, you could use a good old-fashioned alarm clock to wake you up!

Have Real Interactions

Make a conscious effort to choose face-to-face interactions over digital ones. Nothing online can truly replace the depth and satisfaction of a real-life conversation. Why not call a friend instead of texting them? Better yet, meet them in person if you can!

Use Technology to Beat Technology

App Blockers: Use apps designed to help you stay off your phone. Tools like Forest, Freedom, or Stay Focused help you focus on what’s real.
Set Specific Times for Checking Your Phone: Rather than checking your phone intermittently throughout the day, set specific times for this purpose. Maybe once mid-morning, after lunch, and late afternoon.

Reflect and Unwind Without Screens

They say that blue shifted light (like you see on screens), is bad for melatonin production (which helps with feeling sleepy, and rest quality.) So your screen time at night may actually be causing you to sleep poorly!

Instead of unwinding with Netflix or social media, try reading a book, praying, having a conversation with your wife, or taking a walk. Engaging in screen-free activities can definitely improve your mental well-being and sleep quality.

“Your smartphone should be a tool for your convenience, not a conduit for stress. By setting boundaries, being intentional, and engaging more in the real world, you can ensure it stays that way.”

Concluding Thoughts

Turning these ideas into habits won’t happen overnight, I know. But the benefits are well worth the effort. Each small step to reclaim your time and focus from your smartphone is a stride toward a more balanced, fulfilling life.

OK, your turn:

How do you plan to adjust your habits, and what do you hope to gain from it?