Set screen time limits on your devices using built-in tools like Digital Wellbeing or Screen Time to stay mindful

Schedule tech-free hours during meals and before bedtime to reconnect with yourself and loved ones

Replace scrolling habits with hobbies like reading, drawing, or walking that promote creativity and relaxation

Turn off non-essential notifications to reduce distractions and avoid constantly checking your phone

Use grayscale mode to make your phone less visually stimulating and reduce the urge to browse aimlessly

Create no-phone zones at home, such as the bedroom or dining area, to foster better focus and presence