Phone Addiction: Signs and How to Stop Scrolling

Most of us pick up our phones dozens of times a day, often without deciding to. Whether or not you'd call it an addiction, many people recognize the feeling of losing time to a screen they never meant to open. If you're searching for how to stop phone addiction, start with the signs, then the fixes that last.

Signs of phone addiction

• You check your phone first thing in the morning and last thing at night
• You pick it up for one thing and look up twenty minutes later
• You reach for it during meals, conversations and moments you meant to be present
• You feel anxious or restless when it isn't nearby
• You've tried to cut back and found willpower alone doesn't last

What too much phone time can cost you

• Time: hours a week you never chose to spend
• Relationships: half-present conversations with a spouse, children and friends
• Focus: constant interruptions make deep work harder
• Sleep: late-night scrolling pushes bedtime later

This is general information, not medical advice. For more information, see resources from groups such as Johns Hopkins Medicine. If phone use is affecting your mental health, please talk to a doctor or therapist.

How to stop scrolling: habits that help

• Turn off non-essential notifications
• Charge your phone outside the bedroom
• Delete the apps you open out of habit
• Set phone-free times, like meals
• Replace the habit with something else: a book, a walk, a call

These help, but they all rely on you saying no every day. That's why some people change the phone itself.

How to use your phone less: remove the temptation

A Grow Phone is a real Samsung Galaxy smartphone with no unrestricted web browser, social media or open app store. You keep the apps you choose, such as maps, messaging, email, banking and work apps, and leave the endless scroll behind. You manage your own app requests through the Grow Control app.

For pricing, Grow Control membership and app compatibility, see the Grow Phone page.

Read more about distraction-free smartphones for adults, minimalist phones or shop Grow Phones.

FAQ

How do I stop scrolling on my phone?

Reduce notifications, delete habit apps and set phone-free times. For a lasting change, consider a phone with the browser and social media removed.

How do I make my phone less addictive?

Remove the feeds and the open browser. What isn't on the phone can't pull you in.

Will I miss my apps?

You keep the ones you choose and can request more. Check any essential app with us first.