{"id":116,"date":"2026-09-22T17:26:32","date_gmt":"2026-09-22T17:26:32","guid":{"rendered":"https:\/\/glownjoy.online\/?p=116"},"modified":"2026-09-22T17:26:33","modified_gmt":"2026-09-22T17:26:33","slug":"always-on-my-phone-digital-detox","status":"publish","type":"post","link":"https:\/\/glownjoy.online\/?p=116","title":{"rendered":"How to Stop Phone Addiction: 3 Science-Backed Tips"},"content":{"rendered":"\n
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https:\/\/glownjoy.online\/wp-admin\/post-new.php<\/a><\/p>\n\n\n\n

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Always On My Phone<\/h1>\n\n\n\n

Keeping phones out of sacred spaces starts with one simple idea: you should decide which places and moments deserve your full attention.<\/strong><\/p>\n\n\n\n

The Facts Behind the Habit<\/h2>\n\n\n\n

It turns out I\u2019m not alone. My latest survey of more than 1,000 Americans, \u201cStuck in the Screen,\u201d<\/strong> found that 92% of people reach for their phones within 15 minutes of waking up. Only 5% keep their phones out of the bedroom overnight.<\/p>\n\n\n\n

These numbers show how deeply smartphones have become part of our daily routines.<\/p>\n\n\n\n

The Expectation of 24\/7 Availability<\/h2>\n\n\n\n

One survey respondent explained that smartphones create an expectation of 24\/7 availability. We constantly feel as if we need to stay \u201con\u201d because our phones keep us connected at all times.<\/p>\n\n\n\n

When Work Bleeds Into Everything Else<\/h2>\n\n\n\n

The data also reveals an important pattern: people who struggle to disconnect from work often struggle to disconnect from their social lives as well.<\/p>\n\n\n\n

Smartphones have blurred the boundary between work and home. We can answer a work message while having dinner, respond to a friend during a meeting, or check an email while spending time with family.<\/p>\n\n\n\n

Texting as an Obligation<\/h3>\n\n\n\n

One respondent described texting as feeling like \u201cfriend homework.\u201d<\/strong><\/p>\n\n\n\n

Keeping in touch with friends should feel enjoyable, but constant messaging can sometimes make communication feel like another task on our to-do list.<\/p>\n\n\n\n

How We Got Here<\/h1>\n\n\n\n

Before we learn how to disconnect, we need to understand how we arrived here.<\/p>\n\n\n\n

The core Silicon Valley mindset values fast growth, constant change, and rapid communication. While those values can create benefits, they can also overlook technology\u2019s <\/a>negative externalities.<\/p>\n\n\n\n

When we prioritize speed above everything else, we can easily move toward hypercommunication<\/strong>.<\/p>\n\n\n\n

What Is Hypercommunication?<\/h2>\n\n\n\n

Hypercommunication happens when technology creates excessive inbound and outbound communication.<\/p>\n\n\n\n

Sometimes hypercommunication feels entertaining. Think about a fast-moving group chat where everyone responds at once and makes each other laugh.<\/p>\n\n\n\n

But that constant flow of communication can quickly become overwhelming.<\/p>\n\n\n\n

The Notification Overload<\/h2>\n\n\n\n

Many of us have experienced this moment: we leave a meeting or class, look at our phones, and find dozens of notifications waiting for us.<\/p>\n\n\n\n

A 2024 report from Microsoft and LinkedIn highlighted this pattern. The report found that people receive four emails for every one they send.<\/p>\n\n\n\n

Instead of creating more connection, constant communication can create more pressure.<\/p>\n\n\n\n

The 47-Second Attention Span<\/h2>\n\n\n\n

A decade of research by Gloria Mark shows how frequently technology interrupts our attention. On average, we focus on one screen for only about 47 seconds before shifting our attention.<\/p>\n\n\n\n

After an interruption, we can need more than 23 minutes to fully refocus.<\/p>\n\n\n\n

Researchers often describe one part of this process as attention residue<\/strong>. When we move from one task to another, part of our attention can remain stuck on the previous task.<\/p>\n\n\n\n

The distraction stays with us even after we move on.<\/p>\n\n\n\n

The Quick-Fix Problem<\/h1>\n\n\n\n

When we look for solutions, we often reach for quick fixes.<\/p>\n\n\n\n

We create the problem and then immediately try to solve it with another product or program: a digital detox, a week without a smartphone, or another short-term challenge.<\/p>\n\n\n\n

But these solutions do not always address the deeper reasons people stay connected.<\/p>\n\n\n\n

Work and Social Pressures<\/h2>\n\n\n\n

People do not necessarily stay connected because they want to.<\/p>\n\n\n\n

Work pressures, social expectations, relationships, responsibilities, and everyday routines can all make it difficult to disconnect.<\/p>\n\n\n\n

So what can we actually do?<\/p>\n\n\n\n

Here are three ways to stop feeling stuck in the screen.<\/strong><\/p>\n\n\n\n

Sociotechnical Solutions<\/h1>\n\n\n\n

These solutions take a sociotechnical approach.<\/p>\n\n\n\n

People do not live outside technology. At the same time, technology does not exist without people. Our habits, relationships, workplaces, and environments all shape the way we use technology.<\/p>\n\n\n\n

So when you consider these strategies, think about how you can adapt them to your own everyday life and responsibilities.<\/p>\n\n\n\n

1. Recognize When Your Smartphone Becomes a Third Person<\/h1>\n\n\n\n

The first strategy involves noticing when your smartphone becomes a third person<\/strong> in your relationships.<\/p>\n\n\n\n

One study participant explained that a smartphone can feel like another presence in a relationship, whether you are spending time with a friend, colleague, or partner.<\/p>\n\n\n\n

The phone may sit silently on the table, but it can still compete for your attention.<\/p>\n\n\n\n

Just Pause<\/h2>\n\n\n\n

Most of us have experienced this situation.<\/p>\n\n\n\n

You talk to someone, feel excited to share something with them, and suddenly notice that they are looking at their phone.<\/p>\n\n\n\n

Instead of competing with the phone, try something simple:<\/p>\n\n\n\n

Pause.<\/strong><\/p>\n\n\n\n

Give the other person space to notice what is happening. This small action can bring attention back to the conversation.<\/p>\n\n\n\n

2. Keep Phones Out of Sacred Spaces<\/h1>\n\n\n\n

The Morning My Phone Died<\/h2>\n\n\n\n

One morning, I could not find my phone charger while my husband slept.<\/p>\n\n\n\n

The only thing within reach was Guy Debord\u2019s Society of the Spectacle<\/em>, a book I had been reading.<\/p>\n\n\n\n

I had carried that book around with me for three months because I wanted to rebuild my reading habit. I believed the pandemic had significantly weakened my ability to focus.<\/p>\n\n\n\n

That morning, something unexpected happened.<\/p>\n\n\n\n

Rekindling the Reading Habit<\/h2>\n\n\n\n

I started reading because I had nothing else competing for my attention.<\/p>\n\n\n\n

I had spent three months reading the first half of the book.<\/p>\n\n\n\n

That morning, I finished the remaining half in only a few hours.<\/p>\n\n\n\n

Without my smartphone beside me, I experienced a sense of mental clarity and ease. I could focus on one thing without constantly checking something else.<\/p>\n\n\n\n

Three and a Half Years Later<\/h2>\n\n\n\n

Since September 5, 2022, I have started every morning by reading before I use my smartphone or computer.<\/p>\n\n\n\n

Over time, I reduced my screen time by 65%, and I noticed significant improvements in my ability to focus.<\/p>\n\n\n\n

Sleep Inertia<\/h2>\n\n\n\n

Sleep inertia describes the transition between sleep and wakefulness, especially during the first 15 to 30 minutes after waking.<\/p>\n\n\n\n

During this period, our brains remain particularly sensitive to the information and stimulation we introduce.<\/p>\n\n\n\n

That makes the first moments of the morning especially important.<\/p>\n\n\n\n

Instead of immediately reaching for your phone, try giving yourself time to wake up slowly.<\/p>\n\n\n\n

The Brain\u2019s Vulnerable Window<\/h2>\n\n\n\n

When you wake up and immediately scroll through your phone, you expose your brain to a rapid stream of information before you have fully entered your day.<\/p>\n\n\n\n

Think of it as starting your morning with an overwhelming burst of stimulation.<\/p>\n\n\n\n

You can choose a different approach.<\/p>\n\n\n\n

Power on slowly.<\/strong><\/p>\n\n\n\n

Spaces That Are No Longer Sacred<\/h2>\n\n\n\n

Over the last decade, my research has shown me how smartphones have changed the spaces around us.<\/p>\n\n\n\n

The bedroom once represented a space for intimacy and relaxation.<\/p>\n\n\n\n

The dinner table once encouraged conversation.<\/p>\n\n\n\n

Parks encouraged us to experience our surroundings.<\/p>\n\n\n\n

Movie theaters asked us to focus on one shared experience.<\/p>\n\n\n\n

Even public transportation once gave us opportunities to observe the world around us.<\/p>\n\n\n\n

Today, smartphones have entered nearly all of these spaces.<\/p>\n\n\n\n

We can choose to reclaim some of them.<\/p>\n\n\n\n

Using Your Smartphone as an Alarm<\/h3>\n\n\n\n

You might think, \u201cBut I need my phone to wake me up.\u201d<\/p>\n\n\n\n

If you need it, use it as an alarm.<\/p>\n\n\n\n

But if your phone makes you immediately check messages, social media, or notifications, you can create a little distance between yourself and the device.<\/p>\n\n\n\n

Try a Used Alarm Clock<\/h3>\n\n\n\n

If you struggle to keep your phone away from your bed, consider buying a simple alarm clock.<\/p>\n\n\n\n

It does not need to be expensive or sophisticated.<\/p>\n\n\n\n

Sometimes a small physical change can make a big difference to a daily habit.<\/p>\n\n\n\n

3. Create Space to Drift<\/h1>\n\n\n\n

The third strategy involves losing track of time through a practice known as the d\u00e9rive<\/strong>.<\/p>\n\n\n\n

The French word d\u00e9rive<\/em> roughly translates to \u201cdrifting.\u201d<\/p>\n\n\n\n

Poetry in the Streets<\/h2>\n\n\n\n

I first discovered the Situationists through a lyric from The 1975:<\/p>\n\n\n\n

\u201cThe poetry is in the streets.\u201d<\/strong><\/p>\n\n\n\n

The Situationists looked for that poetry through the practice of the d\u00e9rive.<\/p>\n\n\n\n

Let Your Surroundings Lead You<\/h2>\n\n\n\n

When we take a normal walk, we usually have a destination.<\/p>\n\n\n\n

We know where we want to go and how we want to get there.<\/p>\n\n\n\n

A d\u00e9rive works differently.<\/p>\n\n\n\n

Instead of letting a destination control your movement, you allow your surroundings, curiosity, and spontaneous moments to guide you.<\/p>\n\n\n\n

notice a street you have never explored.<\/p>\n\n\n\n

You see a small caf\u00e9.<\/p>\n\n\n\n

hear music coming from somewhere nearby.<\/p>\n\n\n\n

You follow your curiosity.<\/p>\n\n\n\n

You let the environment shape your experience.<\/p>\n\n\n\n

Drift During Short Breaks<\/h2>\n\n\n\n

You do not need to take an entire day off to practice this.<\/p>\n\n\n\n

You can create small moments of drifting throughout your day.<\/p>\n\n\n\n

Instead of automatically reaching for your phone during a free moment, give yourself permission to do nothing.<\/p>\n\n\n\n

Stop Checking Your Phone During Every Free Moment<\/h2>\n\n\n\n

In my recent study, 58% of people said that they check their phones first when they have a free moment.<\/p>\n\n\n\n

That habit leaves almost no room for boredom.<\/p>\n\n\n\n

But boredom can give your mind space to wander, imagine, and create.<\/p>\n\n\n\n

Allow Room for Boredom<\/h3>\n\n\n\n

The next time you have a few free minutes, resist the urge to fill them immediately.<\/p>\n\n\n\n

Look around.<\/p>\n\n\n\n

Observe your surroundings.<\/p>\n\n\n\n

Let your thoughts wander.<\/p>\n\n\n\n

You might be surprised by what your mind does when you stop giving it constant stimulation.<\/p>\n\n\n\n

Use Hobbies as a Way to Drift<\/h2>\n\n\n\n

You can also create this feeling through hobbies.<\/p>\n\n\n\n

For me, film photography became one way to drift.<\/p>\n\n\n\n

Photography encouraged me to slow down, notice my surroundings, and pay attention to moments that I might otherwise overlook.<\/p>\n\n\n\n

Your hobby could be anything: drawing, reading, gardening, cooking, writing, walking, or playing music.<\/p>\n\n\n\n

The goal is not productivity.<\/p>\n\n\n\n

The goal is presence.<\/p>\n\n\n\n

Meet a Friend Without Over-Scheduling<\/h2>\n\n\n\n

You can also practice drifting with other people.<\/p>\n\n\n\n

Meet a friend without planning every minute of your day.<\/p>\n\n\n\n

Leave some space between activities.<\/p>\n\n\n\n

Let the conversation continue naturally.<\/p>\n\n\n\n

Let your plans change.<\/p>\n\n\n\n

You do not always need to know what comes next.<\/p>\n\n\n\n

Explore Beyond Your Neighborhood<\/h2>\n\n\n\n

Another way to practice the d\u00e9rive involves exploring unfamiliar parts of your city.<\/p>\n\n\n\n

Start from a fixed point and allow yourself to wander.<\/p>\n\n\n\n

Take a different route.<\/p>\n\n\n\n

Visit an unfamiliar street.<\/p>\n\n\n\n

Follow your curiosity.<\/p>\n\n\n\n

You do not need to travel far to experience something new.<\/p>\n\n\n\n

Walk Without Headphones<\/h2>\n\n\n\n

You do not have to give up headphones completely.<\/p>\n\n\n\n

Instead, try walking without them for the first 15 minutes of your walk.<\/p>\n\n\n\n

Listen to the sounds around you.<\/p>\n\n\n\n

Notice the people, buildings, trees, traffic, weather, and small details that you normally ignore.<\/p>\n\n\n\n

Let yourself experience the place directly.<\/p>\n\n\n\n

Chunk Time for Deeper Thought<\/h2>\n\n\n\n

You can also create space for deeper thinking by chunking time<\/strong> on your calendar.<\/p>\n\n\n\n

Set aside blocks of time for ideation, creativity, connection, and reflection.<\/p>\n\n\n\n

During those blocks, protect your attention.<\/p>\n\n\n\n

Give yourself permission to think without constantly switching between tasks and notifications.<\/p>\n\n\n\n

The Three Strategies<\/h1>\n\n\n\n

To stop feeling stuck in the screen, remember these three strategies:<\/p>\n\n\n\n

First:<\/strong> Notice when your smartphone becomes a third person in your relationships.<\/p>\n\n\n\n

Second:<\/strong> Keep your phone out of the bedroom and, more broadly, out of the spaces you consider sacred.<\/p>\n\n\n\n

Third:<\/strong> Create opportunities to drift, lose track of time, and experience the world outside your screen.<\/p>\n\n\n\n

Designing Your Sociotechnical Future<\/h1>\n\n\n\n

These strategies do not require you to throw away your smartphone.<\/p>\n\n\n\n

They require you to rethink your relationship with it.<\/p>\n\n\n\n

Technology can help us connect, communicate, work, and build relationships. The goal is not to reject technology.<\/p>\n\n\n\n

The goal is to decide when technology should have our attention and when it should step aside.<\/p>\n\n\n\n

Our First Date Was a D\u00e9rive<\/h2>\n\n\n\n

My own life helped me understand this balance.<\/p>\n\n\n\n

My partner and I did not connect only through a screen.<\/p>\n\n\n\n

Our first date was a d\u00e9rive.<\/p>\n\n\n\n

We met for lunch and allowed ourselves to lose track of time<\/p>\n\n\n\n

You visited a state park, explored several beaches, and eventually went to dinner.<\/p>\n\n\n\n

We did not rush from one scheduled activity to another.<\/p>\n\n\n\n

We simply let the day unfold.<\/p>\n\n\n\n

And yes, when I finally got home, I felt excited when I saw that he had texted me.<\/p>\n\n\n\n

The screen still mattered.<\/p>\n\n\n\n

It just did not replace the experience.<\/p>\n\n\n\n

Reconnecting With My Best Friend<\/h1>\n\n\n\n

My best friend, who is here in the audience, and I first met in pre-K.<\/p>\n\n\n\n

As our lives took different paths, we eventually lost touch.<\/p>\n\n\n\n

Later, we reconnected through a screen.<\/p>\n\n\n\n

We became the maids of honor at each other\u2019s weddings, and that connection might never have happened without technology.<\/p>\n\n\n\n

That experience reminds me that screens do not simply create problems.<\/p>\n\n\n\n

They can also help us create meaningful connections.<\/p>\n\n\n\n

Technology can reconnect us with people we might otherwise lose.<\/p>\n\n\n\n

The Poetry Is Not Only in the Streets<\/h1>\n\n\n\n

Sometimes we create beautiful connections through screens.<\/p>\n\n\n\n

a text message brings two people back into each other\u2019s lives.<\/p>\n\n\n\n

Sometimes a video call helps us stay close to someone who lives far away.<\/p>\n\n\n\n

Sometimes technology creates opportunities that would not exist otherwise.<\/p>\n\n\n\n

But we should also remember that the poetry is not only in the streets.<\/strong><\/p>\n\n\n\n

It exists in the spaces between our plans.<\/p>\n\n\n\n

exists in conversations that we do not schedule.<\/p>\n\n\n\n

It exists in walks without destinations.<\/p>\n\n\n\n

exists in moments when we allow ourselves to become bored.<\/p>\n\n\n\n

It exists in dinners without phones.<\/p>\n\n\n\n

It exists in mornings without notifications.<\/p>\n\n\n\n

And it exists in the moments when we stop looking at the screen and start looking at the world around us.<\/p>\n\n\n\n

We do not need to abandon technology.<\/p>\n\n\n\n

We simply need to make room for life beyond it.<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

https:\/\/glownjoy.online\/wp-admin\/post-new.php Always On My Phone Keeping phones out of sacred spaces starts with […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-116","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"\nHow to Stop Phone Addiction: 3 Science-Backed Tips - Glow & Joy<\/title>\n<meta name=\"description\" content=\"Feeling stuck in the screen? 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