People check their phones 144 times a day| How to reduce it
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People check their phones 144 times a day| How to reduce it

Smartphone addiction is a widespread issue affecting many people. They spend a lot of time using their phones, which are filled with social apps like Facebook, Instagram, and TikTok, as well as work apps like Slack, Google, Microsoft, and Zoom.

A study from 2023 showed just how serious this addiction has become. It found that people check their phones about 144 times a day. And interestingly, 90% of them check their phones within the first 10 minutes of waking up!

This addiction has been growing over the past decade. People are spending more and more time staring at the small screens in their hands, and it’s causing problems. They’re missing out on real-life experiences, and their relationships might suffer because they’re always on their phones.

But there are ways to tackle this addiction. One way is to set limits on phone use. You can try putting your phone away for certain periods of time, like during meals or when you’re spending time with friends and family. Another idea is to turn off notifications for social media apps, so you’re not tempted to check them constantly.

It’s also important to find other activities to fill your time. Instead of scrolling through your phone, try going for a walk, reading a book, or doing a hobby you enjoy. And don’t forget to make time for real-life interactions with the people around you.

By taking steps to reduce your phone use, you can break free from smartphone addiction and reclaim control of your life. So next time you feel the urge to check your phone for the hundredth time, try putting it down and doing something else instead.


Decide when it’s okay to use your phone and when it’s not. For example, you could choose not to use it during meals or before you go to bed. This helps you balance the time you spend on your phone with other things you need to do in your day, like eating and sleeping. Setting boundaries can make it easier to control how much you use your phone and prevent you from getting too dependent on it.


Turn off or silence notifications from social media apps to reduce distractions. This way, you won’t feel the constant urge to check your phone every time it buzzes or pings, allowing you to focus on other things.

Alternative Activities

Instead of reaching for your phone when bored, try hobbies or activities you enjoy. Whether it’s reading a book, going for a walk, or practicing a hobby, finding other ways to occupy your time can help break the habit of constantly checking your phone.

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Be Mindful

Pay attention to how much time you spend on your phone and how it makes you feel. If excessive phone use leaves you feeling stressed or anxious, consider making changes to reduce your screen time and prioritize activities that bring you joy and fulfillment.

Seek Support

Talk to friends, family, or a professional about your struggles with smartphone addiction. They can offer encouragement, advice, and accountability as you work towards reducing your phone use and regaining control of your time and attention.

Screen Time Limit

If setting boundaries doesn’t work, then letting your phone track your usage. You can set time limits for your favorite apps using features like “Screen Time” on iPhones and the “Digital Well-Being” app on Androids. These features lock the apps once you reach your daily limit, preventing you from using them until the next day.

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