How to Make Your Phone Less Addictive

While "digital detoxing" is a trending topic online, actually cutting back on screen time can be surprisingly difficult. If you feel constantly distracted by notifications popping up on your phone, or you can’t stop mindlessly scrolling, some simple strategies can help.

This episode, Wirecutter tech writer Brenda Stolyar discusses how to reset your relationship with your phone and reclaim your attention. Brenda walks us through how to perform a screen time audit, how to better manage notifications, and how built-in iOS and Android features can make your device less addictive without forcing you to switch to an impractical dumb phone.

Plus, Brenda shares how gamified focus apps and physical blocking devices like the Brick create friction and build healthier digital habits.

This episode covers:

• Auditing your screen time: How to check your daily device usage, app breakdowns, pick-up counts, and notification totals using Apple’s Screen Time or Android's Digital Wellbeing settings.
• Reducing notification overload: Switch lock screen notifications to "count" view or set up scheduled notification summaries to prevent constant interruptions.
• Why a dumb phone isn’t always the answer: It may sound nice to switch to a basic phone, but you won’t be able to access things like QR codes or digital tickets. Optimizing your current smartphone's built-in tools is often a better approach.
• How to make your phone less appealing: Switch to grayscale mode (black-and-white display) or use iOS assistive access to strip your homescreen down to essential apps.
• Creating physical friction: Physical app-blocking tools like The Brick force a mindful pause before opening distracting apps like Instagram, TikTok, or mobile browsers.

Products we recommend:

• A device that blocks your most distracting apps: Brick
• Apps that Brenda recommends: Focus Friend, Forest, Focus Keeper

Additional reading:

• Your Screen Time Is Horrifyingly High. It’s Time to Make Your Smartphone Dumb.
• Your Phone’s Notifications Are Out of Control. Here Are 6 Tips to Fix Them for Good.
• So Your Phone Storage Is Full. Here’s How to Free Up Space.
• Brick Phone Lock Review: My Brain Feels Much Better
• The Gadget That Fixed My Screen-Time Habit

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The Wirecutter Show is executive produced by Rosie Guerin and produced by Abigail Keel. Studio support from Maddy Masiello, Nick Pitman, Kyle Grandillo, and Samantha Winter. Episodes are mixed by Catherine Anderson, Daniel Ramirez, and Sophia Lanman. Original music by Dan Powell, Marion Lozano, Elisheba Ittoop, and Diane Wong. Wirecutter’s deputy publisher and general manager is Cliff Levy. Ben Frumin is Wirecutter’s editor-in-chief. Hosted by Rosie Guerin, Caira Blackwell and Christine Cyr Clisset.

Find edited transcripts for each episode here: The Wirecutter Show Podcast

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