5 ways to resist the urge to keep looking at your phone

"For example, I noticed that whenever I was feeling bad about myself in some way, I would log on Twitter. Then ask yourself: What can I do to address what's really going on? Most times, it's not scrolling. It's taking a nap, talking to a friend or doing something that makes you happy."

"Urges are a lot like waves. They rise up, get bigger and bigger, and they come back down again. In addiction research, the practice of riding out an urge without doing anything about it is called urge surfing. The more you do it, the better you get at surfing and the less you feel you have to give into the urge."

Smartphones are engineered to encourage continuous engagement, making it difficult to reduce screen time. Behavioral science experts recommend five strategies to regain control. First, practice self-awareness by identifying the emotional triggers behind phone use—often boredom, anxiety, or low self-esteem rather than genuine need. Second, employ urge surfing, a technique where you observe the urge to check your phone without acting on it, recognizing that urges peak and subside like waves. Third, address the root causes of phone dependency by understanding what emotional needs the behavior fulfills. Additional approaches include using app blockers and website limiters for those needing external constraints. The fundamental principle involves recognizing that phone use often masks unmet needs better addressed through alternative activities like napping, socializing, or engaging in fulfilling pursuits.

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