With our daily reliance on smartphones increasing, digital behavior specialists warn that the problem is no longer limited to how long we use screens, but how we use them. They call for fundamental changes in our surrounding environment and in our behavior, helping us regain control without settling for time limits.

Among the most prominent tips experts offer: keeping the phone out of reach during rest or work periods, to reduce automatic temptation, in addition to reducing unnecessary notifications.

They suggest using a smartwatch or activating power saving mode to make the phone less attractive, rewarding yourself when you succeed in periods of abstinence from the phone, and replacing it with real-world activities such as reading, walking, or direct social interaction. Specialists also emphasize the importance of defining the goal before using the phone, i.e., picking it up for a specific purpose and not out of boredom, as creating a “deliberate delay,” such as putting it in a bag or activating do-not-disturb mode, helps reduce impulsive use.

Researchers conclude that building a healthy relationship with the phone is not achieved only by prohibition or restriction, but by reframing this relationship itself: when we use it, why, and how. These are the steps that ensure a more conscious and sustainable digital balance.