Experts Offer 3 Tips to Build Healthier Phone Habits

As digital exhaustion rises, the focus shifts from 'digital detoxes' to 'attention management' and personalized digital environments.

Jan. 31, 2026 at 1:31pm

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As smartphones become increasingly engineered to capture our attention, experts are offering new strategies to build healthier digital habits. The conversation is moving beyond simply acknowledging 'screen time' as a problem and towards a more nuanced understanding of how technology impacts wellbeing. The future lies in 'attention management' - a skillset akin to time management but focused on directing cognitive resources. Companies are also seeing a rise in demand for personalized 'digital cocoons' that minimize distractions and maximize focus. Picking up hobbies that induce 'flow state' is proving to be a powerful antidote to the addictive pull of social media, while the 'ethical tech' movement is pushing for 'humane technology' that prioritizes user wellbeing.

Why it matters

As technology becomes more pervasive in our daily lives, developing healthy digital habits is crucial for maintaining physical and mental wellbeing. The strategies outlined by experts aim to help people regain control over their attention and create more sustainable relationships with their devices.

The details

The article highlights several emerging trends in the digital wellbeing space. 'Attention management' is emerging as a key skill, with companies like RescueTime seeing a surge in users seeking self-awareness tools. The next wave will be predictive attention management, with AI-powered tools that learn user patterns and proactively suggest boundaries. 'Digital cocoons' - curated digital spaces designed to minimize distraction - are also gaining popularity, along with minimalist phone interfaces. The article also discusses the rise of 'digital hobbies' that foster 'flow state' as an antidote to social media addiction, as well as the 'ethical tech' movement pushing for 'humane technology' that prioritizes user wellbeing over engagement metrics.

  • A 2023 study by the University of California, Irvine, found that it takes an average of 23 minutes and 15 seconds to fully refocus after an interruption.

The players

Paul Leonardi

Author of the book 'Digital Exhaustion'.

Tristan Harris

Co-founder of the Center for Humane Technology, which advocates for changes to social media algorithms and platform policies to prioritize human wellbeing.

RescueTime

A company that tracks time spent on applications and is seeing a surge in users seeking self-awareness tools.

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What they’re saying

“Our smartphones aren't just tools; they're engineered to capture and hold our attention.”

— Paul Leonardi, Author

The takeaway

The future of digital wellbeing is not about abstinence, but rather intentionality. By developing skills in attention management, creating personalized digital environments, and finding engaging hobbies that foster 'flow state', people can build healthier and more sustainable relationships with their devices.