As many in the UK and US look ahead to 2026, a growing movement is dubbing it ‘the age of analog’. The trend sees people swapping digital streaming for record players and smartphone cameras for film, signalling a collective desire to disconnect from the constant pull of screens.
Beyond Basic Limits: A New Approach to Digital Wellness
Common advice for reducing screen time often revolves around silencing notifications or setting app limits. However, a panel of experts specialising in digital addiction and detoxing argues for more nuanced, effective strategies. We consulted authors and researchers, including Ash Brandin, Dr Anna Lembke, and Catherine Price, to compile a list of 15 realistic tips that go beyond the basics.
Practical Strategies for Cutting Down Scrolling
The first step is awareness. Experts recommend checking your phone’s usage statistics to understand your baseline. Ash Brandin, author of Power On, suggests mindfulness: ask yourself what emotional need picking up your phone is meeting—boredom, stress, or distraction?
Simple physical interventions can break autopilot habits. Catherine Price, author of How to Break Up with Your Phone, advises putting a rubber band or hair tie around your device. The unusual sensation acts as a ‘pause button’, making you conscious of the impulse to reach for it.
Surprisingly, standard app time limits may be counterproductive. Research by Dr Jordan Etkin of Duke University indicates they can sometimes increase usage. Instead, she advocates for ‘hard limits’ using tools like the Opal or Freedom apps, which lock you out of selected apps during scheduled focus sessions.
Redesigning Your Digital Environment
Altering your physical and digital setup is key. At work, keep your phone in a bag or jacket to reduce visual triggers, advises Dr Kostadin Kushlev of Georgetown University. At night, use a traditional alarm clock and leave your phone outside the bedroom to avoid starting the day on someone else’s terms.
To diminish your phone’s allure, Dr Anna Lembke recommends making it less potent and convenient. Switch your display to grayscale mode to reduce visual stimulation, and power the device off between uses. For a greater challenge, she leaves her phone at home and uses necessary apps only on a less portable laptop.
You can also neuter the algorithms that fuel endless scrolling. Turn off YouTube’s ‘recommendations’ feature, forcing you to search manually for each video. This simple change disrupts the rabbit-hole effect.
Commitment and Connection
For a deeper reset, consider a symbolic or practical break. Catherine Price suggests writing a ‘breakup letter’ to your phone, honestly assessing the relationship’s pros and cons. For planned disconnection, Dr Larry Rosen, co-author of The Distracted Mind, recommends ‘tech breaks’: two minutes of screen time followed by 15-30 minutes of focused work.
For a shared commitment, Dr Jordan Etkin swaps phones with her partner on weekends. This allows for essential contact but blocks access to personal social media feeds. Ultimately, the goal is to replace scrolling with fulfilling offline activities. Whether it’s cycling, long walks, watercolouring, or reading, filling your time with real-world joy is the most sustainable solution.
The experts agree: reducing screen time in 2026 is less about sheer willpower and more about intentionally designing your habits and environment to support a healthier digital life.
