5 Tips to Combat Digital Addiction

Earlier this month we talked about the dangers of digital consumption and excessive screen time. This week we want to share helpful tips and techniques to guide you through a digital detox. Of course, there is no master plan that will work for every individual, but any approach to digital detox starts with admitting that there is a problem, or at least acknowledging that you don’t need to spend so much time looking at your phone. Our digital devices should enhance and enrich our real-world experiences–not detract from them.

You also don’t need to be addicted to your digital devices to find these tips helpful. While digital addiction is a real issue, you might just be looking for realistic ways to spend a little less time looking at your screens. Whether you’re trying to drastically reduce your digital consumption or just trying to trim your daily screen time, here are a few tips:

1. Identify “Bad” Screen Time

Smartphones are so ingrained into our lives that it’s hard to determine the difference between good and bad screen time. While we spend a lot of time on productivity and work-related tasks, most of us spend even more time looking at social media and apps that don’t increase productivity.

While there’s nothing wrong with staying active on your favorite apps, we too often get lost in the rabbit hole that is social media. So pay attention to how much time you’re spending on your devices and start finding ways to cut back on those “bad” screen time moments.

2. Plan Ahead

Experts suggest planning ahead when attempting any sort of digital detox so you don’t resort to just picking your phone back up. It’s going to be harder to stop looking at your phone if don’t have any alternative activities. For example, many parents turn to the screen first because it’s the easiest and most effective solution. Researchers suggest planning out family media plans helps to manage screen time and offset the potential consequences of excess use.

If you don’t plan ahead, you’re more likely to fall back onto your phone.

palm family

3. Lead by example and Set Realistic Goals

Lead by example because it’s going to be much harder to tell our toddlers and teens to stop looking at screens when they see us glued to them morning to night. If you spend 3 hours a day on your phone, try trimming it by just 30 minutes. Although a modest starting point, this would give you 3.5 hours back in your week to spend on other things.

4. Be Ambitious and Have Fun With It

Most people know that the best way to break a bad habit is to replace it with a good habit. Don’t be afraid to be ambitious with your screen time substitute. Adopt that YOLO spirit and choose something new, fun, fulfilling, challenging or rewarding to spend your time on. After all, the whole point of a digital detox is to regain control over your time and spend more time living outside of the screen.


One of the best ways to break screen addiction is to use smarter devices that don’t constantly distract you with pings, dings, and rings. We designed Palm with Life Mode to eliminate the unnecessary distractions of modern smartphones. With Life Mode, Palm demands less attention and makes it easier to stay connected without the urge to constantly check your screen.

palm pondering


We hope you find this list helpful, no matter your digital detox goals. If you think Palm could help you practice healthier digital habits, there’s never been a better time to pick one up. Don't wait - get yours today!