Nowadays, the smartphone is a constant companion and it's hard to imagine life without it. It connects us with friends, provides information in real time and keeps us entertained. But spending too much time on our smartphones can affect our concentration, our well-being and even our posture. Here are a few practical tips on how you can reduce your smartphone time:

1. Analyse and limit screen time
Many smartphones offer tools or apps that track your screen time. Analyse which apps you spend the most time on and use settings to help you limit your usage. Most smartphones have functions that allow you to set time limits for certain apps. As soon as the limit is reached, you will be reminded to take a break.

2. Reduce notifications
Notifications are not only a constant stress factor, they also interrupt you regularly. They pull us out of work or conversations. Switch off notifications for apps that are not absolutely necessary, such as social media or games.

3. Set up smartphone-free zones
Create areas where your smartphone is taboo, such as the bedroom, the dining table or the workplace. These small changes will help you to manage your time more consciously and reduce distractions.

4. Go offline purposely
Consciously plan offline times. For example, put your smartphone away during walks, meals or meetings with friends. Enjoy the moment and concentrate on your surroundings.

5. Activate grayscale mode
We often use our smartphone out of habit. Or because the colourful display magically attracts us. To reduce this attraction, you can simply switch your smartphone to grayscale. This mode removes the bright colours from the display and makes it less attractive, so you reach for it less often. The activation of greyscale mode varies depending on the device, but is easy to find in the settings.

Don't worry: Even small steps lead to big changes. Try out different approaches and find out what works best for you. By consciously organising your smartphone use, you gain valuable time for the things that really matter.

Have fun trying it out!
Your Dole team