Hooked on Your Smartphone? Try These 5 Changes and See Results in 72 Hours

Are you addicted to your smartphone? If you constantly find yourself scrolling without purpose, or your phone seems glued to your hand all day, it may be time for a digital detox. Contrary to popular belief, digital detox doesn’t mean giving up your smartphone entirely—a near-impossible task in today’s world. Instead, it’s about using your phone mindfully, maintaining balance, and breaking the habit of compulsive usage.

Here are five practical ways to curb smartphone addiction—and notice visible benefits within just 72 hours.

1. Take Short Breaks

Start with small, achievable targets instead of abruptly quitting your phone. Schedule 3–4 short breaks a day, each lasting 5–30 minutes, during which you avoid touching your phone. If possible, switch it off completely. Gradually, these breaks will train your mind to detach from constant phone usage.

2. Modify Your Apps

If apps like Instagram or YouTube are your biggest distractions, take control by limiting their access. Remove them from your home screen to reduce the temptation to open them each time you pick up your phone. Additionally, use built-in features like Screen Time or Digital Wellbeing to set time limits for each app. This ensures you spend less time on your phone without missing out on important functions.

3. Set a Phone-Off Schedule

Late-night scrolling can disrupt your sleep and mental health. Decide on a daily phone-off time when usage drops, and switch your device off at that hour. This simple habit can drastically reduce unnecessary screen time.

4. Manage Notifications

Notifications are a major reason we check our phones incessantly. Turn off alerts from non-essential apps, keeping only the critical ones active. This prevents constant distractions and helps maintain focus throughout the day.

5. Use a Feature Phone or Smartwatch

You don’t need to completely abandon technology. Consider using a feature phone with just call and text functionality during off-hours. For essential notifications, a smartwatch can help you stay updated while avoiding the temptation of full smartphone use.

Noticeable Changes in Just Three Days

Adopting these habits can produce noticeable changes within 72 hours. Studies using fMRI scans show that even short-term digital detox affects dopamine and serotonin activity in the brain—chemicals that regulate mood and emotions. The effect is similar to breaking other addictive behaviors, essentially giving your brain a “reboot.”

Just three days of mindful digital detox can significantly improve your mental clarity, emotional balance, and overall wellbeing. With consistent practice, these small adjustments can have long-term benefits for both mind and body.