Reducing your phone use by just an hour a day can have significant health benefits, experts say.

Here are some tips to help you cut back on-screen time this February.

To take control of your screen habits, consider joining the "Phone-Free February" challenge.

Breaking Free from Phone Habits

Have you ever picked up your phone to check a notification, only to find yourself scrolling through social media for half an hour? If so, you're not alone. Many people struggle with excessive phone use, making it harder to focus, relax, and enjoy real-life interactions.

To take control of your screen habits, consider joining the "Phone-Free February" challenge.

Why Reduce Screen Time?

Smartphone usage in the U.S. has surged over the past decade, with the vast majority of Americans owning a smartphone. Around one-third of user's report being online "almost constantly." However, cutting back on screen time is worth considering, as research links excessive phone use to higher rates of:

• Obesity
• Sleep disturbances
• Mental health issues

Psychologists are also seeing a rise in phone addiction, where people struggle to disconnect despite negative effects on their well-being.

The good news? Many of these harmful effects can be reversed. Studies show that reducing phone use by just one hour per day can improve overall quality of life and lower depression levels.

How to Reduce Screen Time

Since smartphones are designed to be engaging, cutting back can be challenging. Activities like social media, texting, and gaming trigger dopamine release in the brain, reinforcing addictive behaviors. Over time, we build a tolerance, requiring even more screen time to feel the same satisfaction.

If you're unsure about your phone habits, check your device's settings for your average daily screen time. If the number surprises you, here are some practical ways to reduce your usage:

1. Make Your Phone Less Appealing

• Turn off notifications for nonessential apps.
• Delete distracting apps or move them off your home screen.
• Switch your phone to grayscale to make it visually less engaging.
• Disable auto play for videos and animations.

2. Take Regular Screen-Free Breaks

Phone screens emit blue light, which stimulates cortisol production, a stress hormone linked to anxiety and sleep issues. This creates a cycle where stress increases the urge to check your phone.

To break the cycle:

• Start with 15-minute screen-free breaks and gradually increase them.
• Limit phone use to one-minute check-ins between breaks.
• Work up to going one full day per week without screens to reset your brain chemistry.

3. Keep Your Phone Out of the Bedroom

Smartphone use before bed disrupts sleep quality.

Try:

• Removing your phone from your bedroom an hour before bedtime.
• Using an analog alarm clock instead of your phone's alarm.

4. Practice Mindfulness

Becoming aware of your phone habits can help you regain control.

Try:

• Mindful breathing or meditation to reduce cravings.
• Taking walks in nature without your phone.
• Setting an intention before using your phone (decide what you'll do and for how long).

5. Communicate with Friends and Family

Let people know you're reducing screen time so they won't expect immediate replies. Setting boundaries can help reduce pressure to be constantly available.

Reducing phone use isn't about eliminating screens altogether—it's about creating a healthier balance. Small, consistent changes can lead to better focus, improved mental health, and a more fulfilling daily life.