How I Cut My Phone Use From 6 Hours a Day to Under 1 Hour
In December 2025 I spent 24 days using a Nokia 3210 instead of my iPhone, and it permanently changed how much I use a phone. Here's everything that followed — the apps I deleted, the notifications I turned off, and why my iPhone now lives in a box.
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What My Phone Use Looks Like Now (8 September)
These screenshots show my iPhone’s Screen Active time and battery usage from 1–8 September 2026.
From 1–7 September, my Screen Active time was 13 minutes or less each day, except Saturday 5 September, when it reached 55 minutes because I had a YouTube video playing while exercising. I install YouTube when I need it and delete it again afterwards.
The screenshot for 8 September only covers the day up to 10:15 am.
That's a big difference compared to my life before December 2025 when I would use my phone for 6 hours a day minimum. My computer usage hasn't changed, so it's a real drop, not screen time moved from one device to another.
24 Days With a Nokia 3210
In December 2025, I spent 24 days using a Nokia 3210 instead of my iPhone. That period away from my iPhone was life-changing; it made me realise how little I actually needed it. Afterwards, it was easy to implement all the changes I've written about in this article.
I stopped using the Nokia because it's sadly too outdated. In the end, I decided to go back to my iPhone — just using it as little as possible, which I've managed to stick to.
Why My Phone Doesn't Live in My Pocket Anymore
After the 24 days with my Nokia, I decided to never put my iPhone in my pocket again unless I had to. Instead, I put it in a cardboard box to keep it out of sight and out of mind — it's stayed there ever since, including right now as I write this. This works surprisingly well — I forget it even exists most days.
Most importantly, the box acts as a barrier and prevents me from using my phone after I wake up.
Deleting apps
I deleted the apps I didn't need, and moved the apps I did need to my computer. I block all distracting apps and websites on my computer.
Apps I deleted entirely:
- Instagram
- X
Apps I deleted and moved to my computer:
- Westpac, Commbank
- Gmail
- eBay
- Facebook (Marketplace and Messenger)
Turning Off Every Notification Except Calls and Texts
I also turned off notifications for every app I kept, except the ones I use for calls and texts. In Settings, I turned off vibration for silent mode specifically — it still buzzes on ring, just never on silent.
Black Lock Screen and Home Screen
I made both my lock screen and home screen black.
I removed all the apps on my home screen to reduce decision fatigue and avoid impulsively opening apps.
Where Should You Start?
Delete the one app that does you the most harm. It may not be the one you use most. This can be done immediately and is a decision that is reversible, you can always redownload the app if necessary. All the other changes you'll want to implement become easier afterwards.