Here are a few practical strategies for spending less time on your phone:

Set a digital device schedule for you and your family. Setting hours can provide some healthy limits and a much-needed break that may also promote healthier sleep. An example might be no digital usage after 9pm. Set boundaries for digital use.

Encourage tech-free spaces in the house, such as the dinner table or bedrooms.

Be aware of using your phone to fill time. If we consider how much time we spend on our phones out of boredom, this could actually provide the space we need for health-promoting alternatives. Instead, consider utilizing these pockets of time for hobbies, physical activity, or meditation.