Do you ever get the feeling that your phone is more of a frenemy than a friend? We’ve all lost track of time endlessly scrolling through articles, posts, and cat videos instead of tackling to-do lists or reading books that have been gathering dust on our shelves. The truth is our devices were designed to distract us and pull us into their digital embrace.

But there’s a way out of the chaos of digital distraction: Mindful technology use.Mindfultech use isn’t about abandoning our devices or turning into a social media hermit — it’s about forging a conscious connection with technology, reclaiming our attention, and navigating the vast ocean of information purposefully.

Prolonged screen time and use of technology can lead to real-life long-term issues. It takes a toll on your physical health through bad posture, back pain, neck pain, worsening eyesight, poor sleep… Should we keep going?

But the effects can be more insidious.Psychotherapist Salma Tarek (LinkedIn) told us that people who use technology excessively might also experience anxiety from the constant barrage of stressful news circulating online. It can also make it difficult to regulate your emotions and impact the quality of your social interactions and sense of connection, says Tarek. This might end up making you feel less satisfied and fulfilled in the long term.

Learning to use technology mindfully will help us focus our attention on ourwellbeing, freeing us up to pursue more engaging or productive activities without completely cutting us off from the rest of the world. Reducing those notifications will help us regulate our use and encourage us to be present instead of being sucked into whatever flashes on our screen, says Tarek.

Here’s how to use technology in a way that benefits our lives instead of taking over it.

DISABLE ALL NON-HUMAN NOTIFICATIONS-

Muting all notifications is great for disconnecting in the short-term, but it’s not practical for everyday use. Instead, identify the notifications that are genuinely useful for staying in touch, or up-to-date on work-related tasks, and silence the rest.

Use Do Not Disturb (DND) strategically. Both iPhones and Androids let you set a schedule for the notifications you receive so you can block out specific times you want to spend concentrating, relaxing, or socializing. If you need to zoom in on one activity, but want to receive certain and/or relevant notifications, you can use Focus mode instead. Curating the banners and red badges that clutter your home screen guarantees that you’re reducing unnecessary interruptions, and can curb mindless scrolling, says Tarek.

Want to fine-tune notification customization beyond built-in DND features? Try a third-party app. Android apps like Nights Keeper, Digital Wellbeing, and Tasker and iOS apps like Freedom, Focus Keeper, and OffScreen can help lock you out of apps and websites for specific periods of time, or train you to work in focused bursts with set breaks.

USE ONE DEVICE/APP AT A TIME-

Cycling through different apps and devices can keep us occupied for hours and hours. Dedicating your time to just one app or device can help you focus on and engage with whatever entertainment you’re enjoying or information you’re consuming. This will make it easier for you to notice when you’ve had your fill of whatever you’re doing.

If you plan to focus on just one device for an extended period, it’ll be easier to scheduleregular breaks to disconnect and refocus. Stretching, breathing exercises, or even taking a walk will help you feel refreshed and prevent burnout.

CHARGE YOUR PHONE OUTSIDE THE BEDROOM-

We hear this one often. But is it practical? Creating a tech-free sleep sanctuary will help you resist checking your phone before sleep or first thing in the morning. It’ll also stop you from checking it if you wake up in the middle of the night, which disrupts your sleep cycle.

Invest in an alarm clock. Rather than relying on your phone, get yourself a single-purpose alarm clock. This will break the association between using your phone and waking up, and encourage a calmer and more mindful start to your day. Instead of scrolling for half an hour before waking up, you could do some stretches and set your intentions/goals for the day.

TRY A DUMB PHONE-

You’ve met the smartphone, now meet the cure.Dumb phones are phones with limited options that focus on primary functions like making calls, sending texts, and basic multimedia features. They typically don’t offer app stores or any third-party apps. And don’t worry, they don’t all look like early the 2000s bricks.

This may not be the full-time phone for you. Unless you enjoy being off the grid, you can save this phone for weekends and vacations. While many of them offer basic internet access and email, some of us need more hands-on connections and digital services in our day-to-day lives.

… but they can be a great alternative to just ditching your phone during a digital detox — it lets you disconnect from the digital world without completely making you unreachable. And remember when batteries lasted longer than 0.75 days? The limited functionality of these phones translates to a significantly longer battery life, meaning you don’t have to walk around with a charger or rush home because you’re at 1%.

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