Taming Your Smartphone in 2024

3 ways you can drastically reduce your screentime.

Book Update: Low Tech Life is now available as an audiobook (coming to my website soon, only on Audible right now)! It has sold 600 copies in all formats. Thank you for your support. Hoping I can bring more content and value to you and your loved ones in 2024 :)

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Introduction

I get it. Many rely on smartphones for work, entertainment, or convenience, be it for using Spotify, a work meeting on Teams, navigating their way around town, or fulfilling various needs. While people’s requirements and tolerance for friction may vary, one thing we all share is a sense of digital fatigue after the pandemic and a longing to reintroduce offline activities into our daily routines.

In 2024, as we aim to reconnect with loved ones, engage in activities like puzzle-solving, or read more, smartphones cannot remain constant companions in our lives. To help you regain control of your smartphone usage this year, I have a couple of suggestions to share:

Photo by Nubelson Fernandes on Unsplash

Nuclear Options

Of course, there is the dumbphone option, but again I get it, you may need a smartphone for whatever reason. Setting up the following methods will take approximately one hour of your time. However, once configured, you'll have achieved a high level of phone restrictions, perfect for those who wish to maintain minimal phone interaction while retaining access to one or two (or more!) essential apps.

1. Apple Configurator 2

   1. Apple Configurator empowers you to personalize your iPhone to your preferences. It enables you to install a customized profile that allows you to retain specific apps while eliminating all others. Check out this Reddit thread, complete with instructions and an informative video to assist you in this process.

2. ADB App Control

   1. For those with Android devices, ADB App Control offers a straightforward solution to remove unwanted apps, leaving only the ones you need. You can even remove the Play Store if you wish. To begin, activate developer mode on your phone, then connect it to a computer via USB. With this app, you can effortlessly uninstall any undesired applications and leave installed only the ones that bring value to your life.

3. Opt for Ethernet Only and a Low Data Plan

   1. This approach curbs endless content consumption. By limiting your data plan to 1GB or less, you'll find yourself compelled to engage more with the real world (US Mobile or Tello are good options). Furthermore, by eliminating the Wi-Fi router and exclusively relying on an Ethernet connection for your laptop or desktop, you can confine potential distractions to a designated area within your home, which I like to call the "internet room."

      

      Photo by Christophe Hautier on Unsplash

Middle Ground Options

Let’s assume that all you need is a little help with your interactions with your phone and not a nuclear option. You just want to build good habits instead of having to restrict yourself. Here are some options:

1. Delaying Interaction with Apps

   1. Apps like OneSec or ClearSpace introduce a deliberate delay to enhance your self-control. Instead of instant access, they make you wait for about 60 seconds and prompt you to confirm your desire to continue. This approach empowers you to take control of your interactions.

2. App Blockers with Physical Tokens

   1. Consider using innovative NFC-based token apps like Getbrick.app or Unpluq. These apps grant access to your apps based on a physical object, such as a tag or brick. When you tap the object, you gain access to all your apps, and tapping it again restricts access. With Unpluq, you can even schedule access times or block uninstalls, regaining control over when you interact with entertainment or social media.

3. ScreenTime Passcodes

   1. Empower a friend or family member to set your ScreenTime passcode. This way, you'll still have access to the time limits you've set, but once you exceed them, you won't be able to override them since you didn't set the passcode yourself.

Photo by Jess Bailey on Unsplash

Everyday Options

1. Grayscale Mode/E-ink devices

   1. Changing your phone display to black and white can significantly reduce your screen time. Our brains are naturally drawn to colorful visuals, so eliminating color can make your phone less enticing for constant use. Another option to consider is getting a phone with an e-ink screen, which can further mitigate screen time temptations (Light Phone 2, Hisense A9).

2. The Foyer Method

   1. Designate a specific spot in your home for your phone, where you'll leave it, plug it in, and carry on with your evening. Allow yourself to rest and unwind without your phone dictating your activities. Enjoy your meals without distractions, watch a show, and leave notifications behind. This approach enables you to take a break from rapid distractions and prioritize leisurely or unhurried activities during your downtime.

Conclusion

I trust that you've found these options beneficial. Feel free to implement one or all of them to establish a healthier balance between yourself and your smartphone usage. Best of luck on your digital minimalism journey in 2024!