Can a “Digital Diet” Help Me Break My Bad Smartphone Habits?

How many times have you checked your phone today? Or do you find yourself opening it and getting sidetracked by something else?

If you’re anything like me, you probably don’t realize just how much time gets consumed. The smartphone’s algorithms are designed to capture our attention and keep it, but there’s a new book by scholars aiming to help individuals reclaim that control.

I dedicated a week to testing some of the recommendations from this book.

The first step in overcoming this addiction is to recognize its presence and understand its implications. In her book, Smartphone Nation, Dr. Kaitlyn Regehr encourages readers to maintain a “phone usage journal” for several days to reflect on their activities, locations, time spent, and feelings during these sessions.

As I attempted to log the minutes spent on phone-related activities, I often found myself unaware of being sidetracked, making it quite challenging. However, over time, I’ve begun to notice these patterns more swiftly. My excessive phone usage seems to fall into two primary categories.

The first, which I refer to as “intentional procrastination,” occurs when I face a mentally demanding task. To avoid it, I find myself checking an app instead.

According to my journal, I excel in the art of procrastination, especially when fatigue sets in. I also seem to push challenging tasks to later in the day, particularly in the morning when I feel more awake.

The second concerning habit I’ve identified, which I’ve dubbed the “whirlwind of forgetfulness,” often leads me to open my phone for one purpose, only to find myself immersed in random videos minutes later.

A word of caution: beware of distractions within the first 30 minutes of waking up! Just last Tuesday, while preparing snacks for school and ushering teenagers out the door, I emerged from this vortex only to find beauty entrepreneur Trinny Woodall sharing highlights from her recent trip to the hairdresser.

As per Regehr, who is an associate professor at Digital Humanities University College London, this embodies classic algorithm manipulation.

“This technology is designed to ensure you transition seamlessly from one task to another application, keeping your attention focused there for as long as possible. Advertisers pay for this attention, but I’ve realized this week just how it operates.”

Regehr notes that aimless scrolling is not inherently detrimental. “Sometimes a break is essential, but she encourages reflection on how the content impacts your emotions.”

Some of the content I consume makes me feel inadequate or unfulfilled—ads for intermittent fasting and skincare products are only some that target me based on my age and browsing habits.

Regehr advocates for unfollowing individuals and brands that no longer inspire or educate and suggests curating what you wish to engage with.

“You might conclude: ‘I want enjoyable scrolling, but I’d prefer a more purposeful approach to what occupies my time.’ The algorithm doesn’t just select what feeds you.”

That’s sound advice, though this digital decluttering must wait for a less hectic moment. Regardless, I am eager to test another one of her techniques: switching my phone to grayscale mode via accessibility settings.

Dr. Alex Taylor, a marketing instructor at Newcastle Business School in Australia, endorses this approach. “One clear reason smartphones vie for our attention is the level of stimulation they deliver. Reducing this stimulus through limiting exposure to high-definition images is a sensible step.”

Indeed, I’m finding it challenging to locate apps without the colorful icons that enticingly beckon me from my display. The reduced visual stimulation means less temptation, but it can also complicate navigation. When necessary, it’s not the most convenient option.

Despite tracking my smartphone usage, I believe I’ve only captured a fraction of the distractions I face.

Dr. Maxi Heitmayer, a human-computer interaction researcher at the London School of Economics, shares this perspective. In one study, Heitmayer observed that when 41 participants were equipped with wearable cameras and checked their phones without unlocking them, these brief checks, while seemingly insignificant, were still disruptive.

“I discovered that whenever I had a brief pause in an activity, like flipping through a book or chopping vegetables, I would end up checking my phone,” Heitmayer shares.

Breaking this cycle is challenging. More recent research by Heitmayer indicates that keeping a phone out of reach reduces usage, but often, users shift that distraction to a desktop screen instead.

He suggests keeping my phone in another room as a method to capture my attention each time I feel the urge to check it. Frequently, this urge arises to check messages, explore random ideas online, or simply follow established habits.

And our phones are certainly convenient. Just the other day, when I called up to check something, I missed a call from my daughter’s school regarding her lunch account. When I eventually saw that message, I promptly opened the app to make a deposit, but the grayscale effect was frustrating.

Nonetheless, my digital detox has encouraged me to be more mindful of my smartphone interactions. Since starting my journal, I’ve noticed that I no longer get sucked into the whirlwind of forgetfulness as much. Although I still engage in procrastination, I’m striving to fill these intentional breaks with apps and feeds that genuinely bring me joy.

This mini digital detox is shifting my aimless browsing into purposeful usage, increasing my awareness of my phone habits.

Regehr and her team suggest a tiered approach to digital engagement, akin to a healthy eating pyramid. The base represents essential habits, while the apex is reserved for indulgent treats. For her, the digital equivalent of these ‘cupcakes’ includes a vintage thrift shopping app.

I’m not yet perfect, but I’m learning to reshape my smartphone habits. And yes, as long as I choose to tune in, I consider the occasional Trinny Woodall video a worthy indulgence.

Tips for a Healthy Digital Diet

Cultivating a healthier relationship with your smartphone doesn’t necessarily mean going cold turkey or stashing your device away. Rather, regaining a sense of control involves simple modifications. Dr. Kaitlyn Regehr recommends these strategies:

• Establish app limits on frequently used platforms—not just mentally, but also through your phone’s settings.

• Reflect on who truly deserves your attention: Who do you genuinely want to hear from? Consider silencing unwanted notifications and setting unique ringtones for different contacts.

• Alter your temptation by relocating social media apps off your main screen or deleting them entirely, allowing access only via a browser.

• Experiment with greyscaling your phone; you may find that the allure of Instagram and TikTok diminishes without vibrant colors luring you in.

• Use varied browsers to limit targeted ads related to shopping and chatting, or activate Incognito mode to avoid cookie tracking.

• Implement tangible boundaries by designating screen-free zones and times, such as no phones on the dining table and digital curfews before bedtime.

Smartphone Nation (Pan Macmillan, £22) by Kaitlyn Regehr. To support the Guardian, please order a copy Guardianbookshop.com. Shipping charges may apply.