Digital wellbeing: 7 simple habits to build a healthier relationship with your phone

The other weekend, my husband and I went to the Belgian Grand Prix. At one point, he took my phone with him because it had our tickets on it and he needed them to get back in. I suddenly found myself sitting alone with…nothing to scroll.

OH THE HORROR.

At first, I felt itchy. I wanted to check the weather. Message someone back. Double check a flight time. But after a few minutes, when I accepted I couldn’t do any of those things, my nervous system, which had been humming with constant alerts and pings, started to calm.

And then…I actually just fell asleep!! Sat in my chair, happily snoozing away, happy and phone-free!

I ended up sharing that moment when I led a recent workshop on digital wellbeing!

We talked about how our phones and apps are designed to be addictive - with endless notifications, infinite scrolling, and those little dopamine hits that keep us coming back.

It isn’t about willpower. It’s about design.

The good news? You can build boundaries to protect what I call your digital immune system.

Here are seven practical tips to reduce screen time and create a healthier relationship with your phone.

1. Switch off notifications

Notifications are designed to hijack your attention. You don’t need to be on call for every ping. Decide when you’ll check your messages - don’t let your phone decide for you.

2. Create tech-free zones

Try meals without phones. Leave your phone outside the bedroom at night. Even short breaks from screens give your brain time to rest and reset.

3. Add friction to your scrolling

Want to scroll less? Make it harder. Move distracting apps into a folder, log out so you need to re-enter a password, or turn your screen black and white so it’s less enticing. These small frictions help break the habit loop.

4. Protect your bookends

The first hour of your morning and the last before bed set the tone for your nervous system. Protect those bookends of your day. Avoid doom scrolling before sleep and resist the urge to grab your phone the moment you wake up.

5. Watch your “infinity apps”

Some apps are designed to never end: social media, online news, games. That infinite scroll keeps you trapped. Be intentional about when and how you use them.

6. Curate your feed

Everything you see is digital “food” for your brain. Follow accounts that make you feel good. Unfollow the ones that consistently drain you.

7. Prioritise real connections

Next time you feel the urge to scroll, ask: could I call a friend? Step outside? Have a face-to-face chat instead? Real human connection is far more nourishing than another swipe.

Remember, who’s in charge, you or that little black rectangle?

When it comes to tech, ask yourself - Am I using this intentionally, or is it using me?

Building digital wellbeing isn’t about ditching tech altogether. It’s about setting healthy boundaries so that your phone works for you - not the other way around.

What’s one small boundary you could put in place this week to protect your digital wellbeing? I’d love to hear your thoughts in the comments!

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