Unplugged: Breaking the Cycle of Screen Addiction - A Deep Dive into Our 144 Daily Glances at Devices, and Strategies for Digital Detox

Bzzt! Another notification. It's become a reflex to reach for our phones, our constant companions in this digital age. With screens ranging from 4 to 5 inches, smartphones hold sway over nearly every aspect of our daily lives. Social media apps like Facebook, Instagram, and TikTok keep us connected, while work-related tools such as Slack, Google, Microsoft, and Zoom tether us to our professional responsibilities.

Gone are the days of alarm clocks and paper notebooks; our smartphones seamlessly integrate these functions into their interfaces from the moment we unbox them. Our dependency on these devices has surged over the past decade, with a staggering statistic from 2023 revealing that Americans check their phones a whopping 144 times per day. Sound familiar?

If you find yourself nodding in agreement, it might be time to consider a digital detox. Renowned tech expert Kim Komando, in her column for USA TODAY, advocates for halving our screen time. Here's some sage advice from her:

Instead of reflexively reaching for your phone at every notification, try switching on "Do Not Disturb" mode during weekends, vacations, and holidays. Prioritize spending quality time with loved ones over screen time distractions.

If "Do Not Disturb" isn't enough to curb your smartphone addiction, consider leveraging built-in tools like Screen Time on iPhones or Digital Well-Being on Android devices. Set limits on your app usage to reclaim control over your time and attention. These features even offer lock-out functions to prevent excessive usage until the following day.

In a world where our smartphones have become extensions of ourselves, breaking free from their grasp can be daunting. But with the right strategies and mindset, reclaiming a healthier balance between digital connectivity and real-world interactions is within reach.

Ahjané Forbes, a distinguished reporter on the National Trending Team at USA TODAY, covers a diverse range of topics including breaking news, car recalls, crime, health, lottery, and public policy. Connect with her via email at This email address is being protected from spambots. You need JavaScript enabled to view it. or follow her insightful updates on Instagram, Threads, and X @forbesfineest.

As we navigate the ever-evolving landscape of technology, it's crucial to pause and reflect on our relationship with our smartphones. While these devices offer unparalleled convenience and connectivity, unchecked usage can lead to detrimental effects on our well-being and relationships.

By implementing strategies such as setting boundaries with "Do Not Disturb" mode and utilizing built-in screen time management tools, we can begin to reclaim control over our digital habits. It's a journey toward striking a healthier balance between our online and offline lives, one that requires mindfulness and intentionality.

As we embark on this journey, let's remember the value of real-world connections and experiences. Let's prioritize meaningful moments with loved ones over endless scrolling and notifications. By taking proactive steps to detach from our devices, we pave the way for a more fulfilling and balanced life in this digital age.

So, the next time your phone pings with a notification, take a moment to pause and ask yourself: Is this truly worth my time and attention? With conscious effort and perseverance, we can cultivate a more harmonious relationship with technology and rediscover the beauty of being present in the moment.