1. Disable push notifications.
The phone display lighting up distracts us from what is really happening. It also suggests to you that you have to react immediately, without fail. This can produce a situation of acute stress for you. By turning off the notifications, you remove the pressure of having to constantly reach for the phone.
2. Using the phone to make phone calls.
Among the host of functions of a smartphone the most important one is sometimes neglected: simply making phone calls. Instead of typing several e-mails or text messages, why not simply make a phone call? This saves time and creates greater closeness.
3. Mobile-phone-free times and zones.
Define places where the mobile phone is taboo. A good starting point for a digital time-out is, for example, a meal with family or friends. Of course, with a so-called mobile phone tower in the middle of the table. A second step would be to declare your bedroom as a mobile-phone-free zone and “reactivate” your old alarm clock. Do you enjoy these breaks? Then why not adopt the “Technology Sabbath” every week, based on the Jewish rest period from Friday evening to Saturday evening, and turn off the mobile phone for one day?