NEW YORK, Feb 2: In the fall, a couple decided to take a break from Instagram and TikTok for a month, aiming to spend more intentional time at home with their children and reduce their screen time. After successfully completing the detox, the individual now uses Instagram only once every few days to check messages and rarely engages with TikTok.

They believe the digital detox was a success because it helped break the habit of mindlessly scrolling through social media, leading to reduced daily usage. They acknowledged that social media apps are designed to keep users engaged as long as possible, which makes it difficult to change habits without drastic action.

Experts explain that many apps are designed using psychological research to maximize engagement, offering dopamine hits with new content and notifications, which keep users coming back. Once social media use becomes a habit, it can be challenging to change that behavior. The key, experts say, is to create new, more adaptive habits and routines that replace old ones.

For those looking to reduce phone dependency, experts have offered several tips for success:

Set a clear goal

Establish a specific, purposeful goal for reducing phone use, whether it's to reduce screen time after work, cut back on social media, or avoid scrolling before bed. Setting clear boundaries, like phone-free mealtimes or leaving the phone in another room, can help.

Have an accountability buddy

Telling friends or family about your goal helps keep you accountable. They can help reinforce boundaries and encourage healthier phone habits, such as limiting texting after a certain time. It might also inspire others to join in, making time together more meaningful.

Treat your phone like a landline

Consider leaving your phone in another room, especially at home. This practice can reduce the temptation to check it constantly. For those who struggle with phone use at night, putting the phone in a different room while sleeping can create valuable space to unwind without distractions.

Weed out unnecessary apps

Remove or log out of apps that keep you hooked, especially social media. Limiting the number of apps you use helps reduce distractions. Experts recommend sticking with just one or two apps for social connection and avoiding the need to try every new app that comes along.

Choose phone-free activities

Pick one or two daily activities to do without your phone, like walking to pick up kids or exercising. This practice can help you stay present and mindful, reducing the automatic impulse to check your phone.

Put your phone on do not disturb

For those who prefer to keep their phones nearby, using the Do Not Disturb mode is a helpful option. It allows you to keep your phone available but limits notifications and distractions, especially during focused tasks, work, or while resting.

Remember that not everything is urgent

With constant alerts and notifications, it can feel like everything needs immediate attention. Experts suggest overriding this sense of urgency by questioning whether something truly needs to be addressed right away. Setting aside time to handle tasks in blocks throughout the day helps prevent unnecessary phone use and makes your time more efficient.

Even with these strategies, it can be challenging to adjust to a digital detox. But with practice, it becomes more manageable and can even lead to a more fulfilling, present lifestyle.