It may seem ironic, but many people are turning to TikTok, a platform known for its endless scroll, for tips on how to put down their phones. Surprisingly, a growing movement on the app is focused on just that. Users are sharing their journeys and strategies for a “digital detox,” aiming to reclaim their time and attention from the screens that dominate their lives.
One creator, who goes by Olivia.unplugged, shared an insightful video breaking down why it can feel almost impossible to disconnect. She explains that smartphones tap into a powerful psychological principle called variable reward. This is the same mechanism that makes slot machines so compelling. Each time you pick up your phone, you don’t know what you’ll find. It could be a new like, an important email, a funny video, or nothing at all. This unpredictability creates a dopamine response that keeps you coming back for more. As Olivia puts it, “you don’t have a willpower problem, you have a slot machine in your pocket.”
The comments on her videos are filled with people who relate. One user wrote, “I need rehab for my phone.” Another shared, “I’m soooo glad more people are talking about this! Phone addiction is a scary place sometimes.” The good news is that breaking free isn’t about having superhuman willpower. It’s about setting smart boundaries. Olivia shares a few effective tips to drastically reduce screen time and regain control.
Block Apps During Vulnerable Times
The first step is to create boundaries that are stronger than your willpower. This means proactively making it harder to access the apps that pull you in the most, especially during times when you know you are most susceptible. For many people, this could be first thing in the morning, late at night, or during a work break. Olivia suggests using your phone’s built-in settings or third-party apps to block access to social media, games, or news apps during specific stretches of the day. By setting up these automated barriers, you remove the element of choice. You are no longer relying on your own resolve to resist the urge to scroll. The decision has already been made for you, making it much easier to stick to your goals.
Create Device-Free Spaces
Her second piece of advice is to make certain areas of your life completely phone-free zones. This helps to break the habit of having your device with you at all times. Consider making your bedroom, the dining room, or the kitchen a space where digital devices are not allowed. A simple way to start is by leaving your phone in another room when you go to bed for the night. Instead of scrolling until you fall asleep, you create a peaceful environment for rest. This separation allows your brain to unwind without the constant stimulation of a screen. It also reinforces the idea that not every moment needs to be filled with digital content.
Replace Scrolling with Something You Enjoy
The final step is to find an alternative activity to fill the time you would have spent scrolling. When you mindlessly reach for your phone, it’s often out of habit or boredom. By having a replacement ready, you can actively choose a more fulfilling option. Olivia suggests always carrying a book, a journal and pen, or even some yarn and a crochet hook. The key is to pick something you genuinely enjoy and can easily reach for in those moments of downtime. She shares that she now carries a book with her every time she takes the subway. This simple change has transformed her commute from a time of passive scrolling to one of active engagement with a story.
@olivia.unplugged Mamma was right it’s that damn phone. Here’s why your phone is your biggest opp and how to fight back. #focusbetter #focushack #selfhelptiktok #dopamine #dopaminedetox ♬ original sound – Olivia Unplugged
It’s helpful to remember that these digital detox rules aren’t about restriction, but about freedom. When you start to reclaim the hours once lost to your screen, you open up space for so much more. You might discover a new hobby, finish that stack of books on your nightstand, or simply enjoy a quiet moment of reflection. Finding this balance helps you reconnect more deeply with yourself and the people around you, leading to a richer and more present life beyond the glow of a screen.
