This Will Save You 9+ Years of Your Life In 6 Minutes

These phone settings have helped me so much when trying to reduce the amount of time I spend on my phone. I recently went from around 2 hours and 30 minutes a day to around 35 minutes a day because of these changes. I hope you find them helpful.

Imagine a video that could save you 10 years or more of your life from being wasted. This might sound dramatic, but the reality is that we spend an incredible amount of time on our phones. Statistics show that the average person uses their phone for about 4 hours a day, every day. You might think, “Well, 4 hours doesn’t seem like much.” However, when you do the math, it becomes clear just how much time that truly is: 4 hours per day translates to 1,460 hours each year. Over a typical lifetime, this adds up to a staggering 11.5 years. Yes, that’s over a decade spent looking at a screen. To put it in perspective, experts suggest that it takes about 10,000 hours to master a skill. With just a fraction of your phone time dedicated to learning something new, you could become exceptionally skilled in something meaningful.

Recently, I implemented changes to reduce my screen time, and it has dramatically boosted my productivity. These adjustments have helped me cut down my daily phone usage to less than an hour, which might sound unthinkable to many. But with consistent mindfulness about your phone habits, you can do it too. This intentional approach can help you reclaim at least nine years that would have been lost to mindless scrolling.

Here are the seven steps I took that might help you as well. First, start by switching on silent mode. This simple action minimizes distracting dings and notifications, allowing you to focus better, especially during work or family time. I almost never turn it off, except for important family messages.

The next step is tough but crucial: delete the apps you spend the most time on, such as TikTok, YouTube, and mobile games. This one action will have the biggest impact on reducing screen time, though it may feel challenging since these are likely the apps you’re most attached to. Complement this by removing all unnecessary apps from your home screen. I only keep a few essential ones for messaging family, which makes it harder to open apps mindlessly.

The next steps involve adjusting settings on your phone. Start by turning off notifications for all but essential apps. Unnecessary notifications pull you in with trivial updates, and by turning these off, you can keep your focus intact. If you must see certain notifications, limit them to the app badges only.

For steps five and six, disable both “tap to wake” and “raise to wake” features. By doing so, you’ll avoid unintentionally opening your phone. These minor setting adjustments require you to be more deliberate when using your device.

The final step is a bit unconventional but effective: enable the grayscale color filter. This adjustment removes color from your screen, making it less visually stimulating and therefore less tempting to use. It may seem strange at first, but this small change makes your phone far less captivating.

If you truly want to avoid distractions, you can also use the Chrome extension “Unhooked” to block recommended YouTube content, which has saved me countless hours. And for computer users, turning off desktop items on your Windows screen can also help reduce clutter and distractions.

If you adopt even some of these steps, you’ll be on the path to greater productivity and increased progress toward your goals. It won’t be easy at first, but over time, you’ll see the benefits. Remember: never stop improving—you’ll be grateful for the change in the future.

This journey toward reducing phone usage and gaining more productive time will be challenging at first, and it may feel uncomfortable. Our devices are designed to capture our attention, providing constant sensory stimulation that we’ve become accustomed to. When these notifications, colors, and immediate distractions are removed, you may feel a strong pull to go back to old habits. But stick with it! This initial phase of discomfort will gradually give way to a newfound sense of freedom and focus.

To keep yourself motivated, think about what you can achieve with the time you’ll gain back. Imagine using just a fraction of the hours once spent on your phone to pursue a hobby, start a side business, learn a new language, or deepen your relationships with friends and family. This approach transforms your life into one that’s more mindful and meaningful, where you’re consciously choosing how you spend your time.

Another tip is to periodically review your screen time reports. Many smartphones have built-in features to track app usage, and seeing tangible results of your progress can be very motivating. You may find that even small victories, like reducing daily screen time by 15 minutes, can add up and encourage you to keep going.

This journey isn’t just about cutting down screen time; it’s about regaining control. By implementing these changes and staying mindful of your phone habits, you’re reclaiming years of your life. Remember, you have the power to direct your attention toward things that truly matter, and the benefits of this shift will be transformative. So, embrace the challenge, trust the process, and enjoy every moment you gain back from the digital world.

As you continue on this path, remember that regaining control over your time and attention will profoundly impact more than just your productivity—it will influence your mental health, relationships, and overall sense of fulfillment. Our constant connection to devices often leads to higher stress levels and even anxiety, as we’re bombarded with endless notifications, social comparisons, and distractions. By setting boundaries with your phone, you’re also allowing space for peace and presence in your day-to-day life.

Consider setting specific goals for your newly reclaimed time. Whether it’s dedicating 15 minutes each morning to a new skill, spending more time outdoors, or connecting with loved ones, defining what you want to do with your time makes it easier to stay on track. Every minute saved becomes an opportunity for growth, connection, or relaxation—things that truly nourish you.

Building this practice also gives you a sense of empowerment over your digital environment. Instead of feeling like your phone is controlling you, you’re consciously managing your interaction with it. This creates a ripple effect: the more mindful you are with your phone, the more you may find yourself being present in other areas of your life. With fewer digital distractions, you’ll notice yourself engaging more deeply with conversations, savoring your meals, or even rediscovering old passions.

Keep in mind that there’s no need for perfection. Reducing phone time is not about completely eliminating it; it’s about balancing technology with the things that genuinely add value to your life. If you occasionally slip back into old habits, just gently remind yourself of why you started this journey. Each day brings a new opportunity to reclaim more of your time and energy, and even small steps will add up over the months and years.

In time, you’ll find that the hours you once lost to your phone are now invested in experiences, knowledge, and skills that shape a richer, more intentional life. The process is one of gradual growth and self-discovery, and as you move forward, you’ll uncover new ways to stay focused on what truly matters. This journey is yours to shape, and with each mindful choice, you’re building a legacy of time well spent—a gift you’ll be thankful for in the years to come.