We’ve made it through the first few days (or weeks!) of Phone Free February, and let’s be honest: it’s tough. But hey, that’s why we’re all here—supporting each other and finding creative ways to survive and thrive without the constant pull of our phones. Here are some tips from fellow participants that might just help you make it through the month, and maybe even enjoy it!

1. Out of Sight, Out of Hand
   “Put the phone in the drawer, out of sight, out of hand, and get creative with your hands.” – A fellow participant’s clever advice! Sometimes, all it takes is getting that phone out of reach to break the habit of mindless scrolling. Plus, you’ll find that you have more time to do other things—like knitting, doodling, or maybe even just daydreaming.
   
   
2. The Power of Grayscale
   A few people are using this one to great effect: “The grayscale screen has been the most effective way to remind me to stay off the phone.” It’s a simple trick, but it can be a game-changer. When your phone is no longer all flashy and colourful, it’s way easier to resist temptation.
   
   
3. Start Slow, Be Kind to Yourself
   “I knew going all in was not a possibility and would just be setting myself up to fail. I decided to choose manageable goals.” If you’re finding this challenge tough, it’s okay to start small. Whether it’s reducing your screen time by 10 minutes or switching off notifications, baby steps can help you feel more in control. And don’t forget to cut yourself some slack if you slip up—this challenge is about progress, not perfection!
   
   
4. Find a New Way to Tune In
   “I’ve been listening to the radio from an external source—not my phone—and it’s both soothing and grounding.” It’s easy to forget there are plenty of ways to enjoy music and podcasts without relying on your phone. Try using a radio, a CD player, or even a good old-fashioned record player—your ears (and your mind) will thank you!
   
   
5. Set Realistic, Manageable Goals
   “Set small goals to start. I grayscaled my phone, turned off most notifications, and mostly have my phone on silent now.” Whether it’s setting up a screen time audit, deleting social media apps, or using your phone less for entertainment, creating small goals will help you feel accomplished without overwhelming yourself.
   
   
6. Give Yourself Some Space at Night
   “If you are still going to bed with your phone next to you, I promise that putting it away for the night is really helpful!” This one’s a biggie. Many of us are guilty of scrolling in bed, but keeping your phone away from your sleep space can make a huge difference in both your rest and your phone-free efforts.
   
   
7. Get It Out of Your Pocket
   “Get it out of your pocket. If it’s not in reach, the FOMO and anxiety are easier to navigate.” This simple act of physically distancing yourself from your phone can help you stay present and focused on what’s in front of you—whether it’s a conversation, a book, or simply the joy of being unplugged.
   
   
8. Try Airplane Mode
   “Just leave it on airplane mode most of the day and in another room. I’ve been doing this for years and it’s so helpful for regaining focus.” If you need a little extra help tuning out distractions, airplane mode is a quick and easy way to reclaim your time. Plus, it’s a nice excuse to leave your phone in another room for a while!
   
   
9. Turn Off Those Notifications
   “Switch off notifications for WhatsApp messages so I don’t hear it ping from the next room, but can still hear it ring if there’s a phone call.” If you’re finding that notifications are tempting you back into your phone, try this trick. You’ll still be reachable for important calls, but you can avoid getting sucked into endless message threads.
   
   
10. Be Curious About Your Own Habits
    “Do a screen time audit to understand your usage, total hours, and even habits.” It might sound a little intense, but getting to know your phone habits can be really eye-opening. Once you see how much time you’re spending on certain apps, you can set more intentional goals and reduce the mindless scrolling.
    
    

You can do it!
Remember, we’re all in this together. The best advice? Be kind to yourself, take it one step at a time, and enjoy the process. Whether you’re slowly ditching old habits or discovering new ways to fill the gaps left by your phone, you’re making progress—and that’s worth celebrating! Keep going, keep experimenting, and keep supporting each other. You’ve got this!