This also helps create boundaries between your work life and home life. If you absolutely need to check your email outside of working hours, use a laptop or desktop computer.
Look for a watch that also keeps track of the date to be able to check it without relying on your phone. Use an alarm clock to wake up on time rather than using your phone’s alarm. Alternatively, find clocks while you are out and about. Many stores and banks display the time, date, and temperature. If all else fails, ask someone for the time or date if you really need to know.
For longer road trips, consider investing in a GPS if you are worried about getting lost.
If the weather is unpredictable where you live, it’s always a good idea to bring some light layers and an umbrella with you, regardless of what the forecast says.
Letting people know that you won’t have a phone with you when you meet up can also prompt them to pay extra attention to where you are meeting and show up on time.
Ask yourself if you will really need a camera before leaving home. If you’re going out for a meal or running to the store, you probably don’t need to bring a camera with you.
You can also consider carrying a small sketchbook or journal and pencil, a crafty hobby such as knitting or crocheting, or you can try simply being in the moment without doing anything whenever you have a few minutes to spare.
This can also be helpful if you want to replace a cell phone addiction with another habit. If you want to read more, try bringing a book with you instead of your phone.
For example, if your daily ritual was playing games on your phone or texting during your lunch hour, then read a book or magazine, or listen to music instead. You can also ask a coworker or classmate to join you for lunch or a coffee. Look for self-improvement activities you’ve been putting off, such as going to the gym, educating yourself, or spending more time with your family.
Doing something with your hands can help ease the anxiety of not having a phone in front of you.
If you plan to hang out with friends, try leaving your phones face down in the center of the table. Whoever reaches for their phone first has to pick up the tab for coffee, lunch, or drinks.
Be specific when you tell people how to contact you. For example, tell them if you will only be available during specific hours, or if you won’t be able to receive text messages anymore.
Set your wallpaper and background to a generic, dull image. Stop using your phone to track personal data, such as the steps you take in a day or the foods you eat.
Some phones have a feature that allows you to see which apps you spend your time on. Take a look at that information to see exactly how much time you spend on your phone.
Start with a limited amount of time, like an hour, when you’ll disconnect. Work up to longer blocks of time once you get used to it.
Once you are comfortable leaving your phone in another room at night, try leaving it in another room during the day. Leave your phone in your bag during work or school hours.
For example, use the phone to make doctor’s or business appointments, or use the phone to make plans with friends and family to spend time with them in person.
By breaking the habit of automatically grabbing your phone when you go out, you can start to ask yourself if you really need it before leaving the house.
By law, most regions allow cell phones to dial emergency services free of charge even if the cell phone does not currently have service with a wireless provider.
