How to get better at staying off your phone

This episode of Life Kit addresses how to reduce screen time and improve one's relationship with technology. It suggests tuning into how screen time makes you feel and resisting the urge to constantly check your phone by "urge surfing," a technique from addiction research. Increasing friction, such as turning off notifications or switching to a basic phone, can also help. Psychologist Gene Twenge advises against keeping devices in the bedroom overnight to improve sleep. The podcast emphasizes the importance of communicating boundaries with loved ones and using reclaimed time for meaningful activities like reading, exercising, or connecting with friends. Ultimately, the episode frames reduced screen time as a gift, allowing individuals to focus on what truly matters.