How to Put Your Phone Down

June 11, 2026

When IEEE Graduate Student Member Max Lu deleted several social media apps, he soon found himself reaching for his phone to fill gaps in his time, such as while waiting in line or walking to class.

“I would automatically pull out my phone and start scrolling,” Lu said. “I had not realized how much of my time was being consumed in those little in-between moments.”

Lu isn’t alone. Other IEEE members described similar impulses: not just a habit of checking their phones, but a growing sense that modern life makes disconnection difficult to sustain.

The question now is whether better habits, stricter tools or a different approach to design can help people reclaim some control.

Can Hardware Help People Gain Control?

Some people have turned to physical tools to create distance. Lock boxes, minimalist phones and devices that restrict access can help reduce impulsive use, but they also raise practical questions. People still need phones for emergencies, work, two-factor authentication and essential services.

A recent project from the IEEE journal Pervasive Computing examined a “mindfulness” box. The study was small, but it found that users tended to lock their devices for between 36 and 216 minutes, and revealed a greater awareness of participants’ usage patterns. But some subjects reported frustration with those durations when they needed the phone for work or for urgent messages. The key finding: locking the device away often requires some planning.

“For some people, yes. I think devices like lock boxes or minimalist phones can help people who feel they have very little self-control with smartphone use. However, I don’t think they solve the root of the problem for everyone. Many people still need smartphones for work, school, banking and communication. So, in my opinion, these solutions are temporary,” said IEEE Senior Member Márcio Andrey Teixeira.

But that little bit of friction offered by the physical barrier might just be enough to break habits.

“It’s a very practical alternative,” said IEEE Member Gabriel Gomes de Oliveira “The lockbox itself creates a psychological barrier.”

Could Minimalist Devices Go Mainstream?

Minimalist phones and settings, such as black-and-white screens, stripped-down interfaces and fewer notifications offer another possible path. The goal is not to eliminate smartphones, but to make them less stimulating while preserving essential functions. IEEE members said these tools have promise, especially for people who want fewer distractions without disconnecting entirely.

“I think currently that minimalist devices are unlikely to fully take off as a mass-market replacement for smartphones, but they will continue to grow steadily as an important niche and influence mainstream design,” said IEEE Senior Member Keeley Crockett.

Are Phones the Problem, or Is It the Apps?

Third-party apps to limit screen time emerged around 2014, and phone makers followed suit a few years later with settings that allowed users to track and limit certain apps.

But several IEEE members said the problem becomes harder to manage when apps are designed around attention, notifications and endless use.

“I do not think the root of the problem is the smartphone itself. Smartphones have become an indispensable tool for both work and daily life. In addition, people today are under considerable pressure, and some leisure apps on smartphones, such as mini-games and TikTok, can help relieve stress,” said IEEE Senior Member Yinghong Wen.

What Would Healthier Design Look Like?

Several IEEE members said the next step is not simply asking people to use more discipline. It is designing technology around well-being, task completion and meaningful use instead of maximizing engagement.

Lu has been part of research teams focused on young people’s information consumption.

“They feel tired, frustrated and overwhelmed,” Lu said. “But they continue to use social media because they think they have to. Everyone else is there. Staying connected is a fundamental human need.”

Just How Hard Is It to Disconnect?

It’s becoming harder and harder to disconnect, according to IEEE Fellow Karen Panetta. Even the tools people use to support healthier habits can pull them back in. Panetta said she wants her phone on walks for safety, photos and exercise tracking, but the device still makes it difficult to fully disconnect.

“We can’t even use the excuse of being on a plane anymore,” Panetta said.

But going without a smartphone may be all but impossible. After all, we live in a world where attention-grabbing, potentially addictive design lives on the same device that offers essential services like maps and wide-ranging social connections. For many users, the key to putting the phone down might be a mix of personal friction, responsible design and better default settings on apps.