How to Cut Back on Device Usage

Trying to cut back on device usage? Let’s be honest: most of us are one doom scroll away from declaring, “I need a flip phone.” Screens have slowly crept into every corner of our day: the breakfast table, our nightstands, even our hikes (yes, we saw you filming that summit selfie). 

And while tech is amazing — shoutout to the smartwatch tracking your stress levels while you’re scrolling Instagram — it might be time to pause and ask: How much is too much?

Whether you’re flying solo or wrangling a screen-happy crew of kids, here are some ideas for reducing device usage without going off the grid entirely.

Set Clear (and Realistic) Boundaries

This isn’t about banning devices forever. It’s about giving your brain some breathing room. Try starting with these simple but powerful boundaries:

• No phones at the dinner table (yes, even if you’re eating takeout in front of the TV)
• Charge devices outside your bedroom to improve sleep — those late-night TikTok rabbit holes aren’t doing you any favors
• Use built-in “Do Not Disturb” or “Focus” modes. Apple, Android, and most apps offer these, so make them work for you
  

Boundaries might feel tough at first, especially if you’re used to checking your phone like it’s a nervous tic. But over time, they become second nature and surprisingly freeing.

Create a Family (or Solo) Challenge to Help Cut Back on Device Usage

Want something more motivating than a digital detox? Make it a challenge. Pick a goal and see who in your household can stick to it.

• Commit to reading 10 books this summer. Libraries are the original algorithm-free browsing experience! (You can sign up for challenges like Seattle Public Library’s Book Bingo.)
• Learn something new: knitting, watercolor painting, woodworking, or even a language. Anything that doesn’t require a screen gets bonus points.
• Make dinner from a physical cookbook once a week. Let the kids pick the recipe for extra fun.
  

Turning a “less screen time” goal into something tangible (and maybe a little competitive) gives everyone a shared mission — and a sense of accomplishment that a Netflix binge just doesn’t provide.

Take a Social Media Break (Spoiler Alert: You Might Like it)

Try this experiment: give up social media for a month. Just log out. Don’t delete it (unless you’re really brave). 

At the end of the month, ask yourself:

• Did I miss it?
• Did I feel more present or productive?
• Do I want to go back, or can I stay off a little longer?
  

Even if you jump back on, you might return with a healthier relationship to the scroll. Think of it like a cleanse for your brain.

Want to Cut Back on Device Usage? Prioritize Reconnecting With the World Around You

Hobbies, even expensive ones, are a great way to ditch the devices and can add a lot of joy to your life. But if you don’t want to go all-in on your roadbike obsession, there are a few small activities you can do, too. 

Try:

• Grabbing coffee from a local shop 
• Visiting that tiny bookstore or bakery you always walk past but never enter
• Talking to your neighbors — even the ones you might walk the other way to avoid
• Volunteering at a local organization. Many Seattle nonprofits need summer help!
  

You may discover a sense of community that no app can replicate. And your brain will thank you for choosing this method to help cut back on device usage.

Go Outside — Like Really Outside

We live in one of the most beautiful corners of the country. Take advantage. Leave your devices behind (or at least on airplane mode) and hit the trails, the water, or the mountains.

• Hike Mount Si, Rattlesnake Ledge, or something more chill like Discovery Park
• Try kayaking on Lake Union
• Camp for a night, or a week (Check out some of our favorite camping tips from this article)
• Commit to staying active all year round to fend off winter device dependency
  

There’s something about being in the woods with no signal that makes you realize how little you actually need your phone. (Except maybe for the GPS — don’t be reckless out there.)

Reevaluate That Smartwatch

Let’s talk about the tech strapped to your wrist. Now, smartwatches do have their benefits. They track your steps, notify you of calls, and might even save your life in an emergency. But they also keep you constantly connected.

Ask yourself:

• Do I use this tool to improve my life, or does it just make me twitchy every time it buzzes?
• Is it making me more mindful, or is it making me more distracted?
  

If your watch feels more like a leash than a lifestyle enhancer, it might be time to ditch it for a while and see how it feels.

Try Doing Things “The Old Way”

Que the “Well, back in my day…” Want to cut screen time without cutting joy? Rediscover how people used to do things before we had apps for everything. 

To make old-school changes to cut back on device usage, we suggest:

• Read a physical book on a plane (it’ll be worth its weight for the experience)
• Listen to records while cooking
• Write a birthday card instead of sending a GIF
• Plan a dinner using a printed recipe from Grandma’s old cookbook. Then send her some good old-fashioned snail mail to tell her about it if you are lucky enough that she’s still around.
  

These small changes can slow your pace, ground your day, and offer a sensory break from the blue glow of screens. Plus, they’re surprisingly satisfying.

One More Thought — Use Tech Intentionally

You don’t have to go through a full-on breakup. Devices are helpful when used intentionally. A good meditation app, a playlist for your walk, or FaceTiming a faraway friend can add real value. (The trick is noticing when you’ve stopped using the device and started being used by it.)

Talk To Your Financial Advisor (Or Just Tell Us How You Hide Your Phone)

We’re not here to scold — we’re trying to unplug a bit, too. And while this might not be something your financial advisor typically helps with, we are curious to hear your strategies. If you’ve a device-minimizing tip, a new analog hobby, or a funny story about trying to quit your smartwatch, let us know. And, if you’d like to discuss actual financial strategy, we’d be happy to pencil some time on the books.

Northern Lights Advisors is a fiduciary, fee-only Registered Investment Advisor (RIA) firm based in Seattle, Washington. The information in this article is not intended as tax, accounting, or legal advice. Read the full disclosure here.