Apps like QualityTime and Moment can be used to monitor your phone usage. They will tell you how much time you spent using your cell phone on any given day. Once you get a sense of how much you use your phone, decide how much you want to cut back. For example, say you use your phone for three hours a day and want to cut that in half. You can strive for only 90 minutes of phone usage in the coming days. You can even set your phone timer to help limit your sessions. [3] X Expert Source Wes PinkstonCertified Holistic Life Coach Expert Interview. 18 January 2022.

Most new apps ask you if you want to allow notifications when you first install them. You should get into the habit of saying “No. " On your existing apps, turn off notifications. It will be easier to avoid checking Facebook if you don’t get a notification telling you there’s a new message in your inbox.

Work on removing your phone from your bedroom altogether. This way, you’ll have a phone-free space in your home. This also may help with your sleep, as the light from cell phone screens can interfere with your sleep cycle.

It’s important to find a time that works for you. Look at gaps in your schedule where you have free time or down time at work. You can, for example, set aside an hour each morning after breakfast to return messages on your phone.

It can be particularly helpful to do this right before bed. This will help you disengage and unwind for sleep. Check your phone settings and see if you can program your phone to shut off after a certain number of hours. [9] X Expert Source Tiffany Douglass, MAFounder, Wellness Retreat Recovery Center Expert Interview. 10 March 2020.

The next time you try to leave your house without your cell phone, try telling yourself something like, “I can be without my phone for a while and I will be fine. If there is an emergency, then someone will help me. ”

If you are feeling anxious about being without news or updates, try telling yourself, “The news/updates will be there when I pick up my phone again. It won’t make a difference if I find out an hour or two later. ”

Trying a new hobby, such as painting, knitting, or cooking. Looking for opportunities to shine at school or at work, such as by joining a club or taking on a special project. Building your confidence.

Cell phone providers have different services for different fees. AT&T, for example, provides a free app called Data Blocker which allows you to block video and picture messaging on your child’s phone. This can help if you’re concerned about things like sexting. Other providers have similar services. Other apps will allow you to filter out inappropriate content. T-Mobile, for example, has an app called Web Guard that blocks all 18 and over content on your children’s cell phones.

Apps can help filter out inappropriate content, but they can also encourage your child to take a break from the cell phone. Many apps, for example, will send messages encouraging a child to step away from the phone on occasion.

Make a family rule about phone use. For example, you might make it a rule that everyone in the family has to power down their cell phones for the evening at a designated time, such as 7pm. You might even have everyone drop their phones into a basket for the night and then allow them to get them again in the morning. Some parents find it helpful to write up a contract regarding cell phone usage and have their teen or child sign it. This way, everyone knows what the rules are regarding the phone and there is little room for confusion or misunderstanding.

If your school does not allow cell phones at all, make sure to take your teen or child’s phone away before they go to school.

Talk to your teen about what they post online. Let your teen know nothing they post on the internet is ever 100% private, and that they should not post anything they do not want someone to see in the future. Let your teen know the dangers of sexting. Talk to your teen about rules regarding sharing lewd content in your state or area.

Keep in mind, exchanging text messages alone should not eat up too much data. However, sending videos and photos tends to use a lot of data, so cut down on the exchange of media messages.

Many people watch movies or listen to music when they work out. See if your gym has free wi-fi to make sure you don’t eat up too much data during your regular workout.