I see some dads at my swim club on their phones the whole time.
I donāt want to be āthat guyā. You donāt want to be either.
Letās talk about how to set ourselves up for success by fixing our environment.
Have you heard of the light phone? Itās like a cross between a flip phone/mp3 player, in terms of function, and a Kindle, in terms of form.
What Iām exploring lately is how to structure my phone so I get all the focus benefits of the ālight phoneā while avoiding the common trappings that come with a smartphone.
Having all your social media, news, and email on your phone, and notifications turned on, is the cognitive equivalent of walking around with a sleeve of chocolate chip cookies all day. (Whatās one more bite?)
Here are 5 practices Iām doing to prevent extensive use of my device:
- Home screen structure should be boring but useful. Keep the apps that benefit you most front & center (example below).
- Notifications should be turned off for almost all apps.
- On the iPhone go to settings ā” screen time ā” App Limits ā” Add Limit
- Time Restrictions letās say youāre trying to build an audience on a platform so you want to post their daily. But you know there is diminishing returns after the initial 10 minutes on the platform. You can set up a time restriction.
- Added Friction by removing apps I donāt use. When you do this anytime you do want to indulge in cognitive cotton candy you need to go through those steps to download the app, then you can delete it again once you are done. To do this:
- On the iPhone go to settings ā” screen time ā” content & privacy restrictions ā” iTunes & App Store Purchases ā” Installing Apps ā” Donāt Allow.
- Donāt take it with you when you donāt need it. Going to bed? Leave your phone downstairs. Going for a walk with your family? Leave the phone at home, the gang is all here. People have gone along for a long time without their phones attached to their hip. Leaving it off your person will break that habit of checking it every time you are bored.
What strategies have you found effective in managing your smartphone use? I’d love to hear your experiences. Leave a comment below or send me an email.

Gentlemenās agreement š¤š»:
Let’s make a pact ā a gentlemen’s agreement if you will. If you’ve found something useful in this post, do me the kindness of sharing it with a friend who you think would appreciate these insights. While I’ll never know if you actually do it or not, think of it as a token of gratitude for keeping this site ad-free and full of delightful wisdom. Deal?
Subscribe šš»š§
Drop your email in the box above to receive an update when I post my weekly blog. Follow onĀ Twitter for other shenanigans.