Breaking the scroll – The landline mode trend, plus other phone addiction tips to try
If your phone feels like a complete magnet for your attention right now, it’s probably not just you.
If we’re really honest, a lot of us are probably in the habit of just picking it up without thinking – whether we’re waiting for an appointment, avoiding doing a task we’ve been putting off, or just scrolling to decompress a bit during a quiet moment.
The problem? Those moments add up.
And not only that, doomscrolling could be stealing more than just our precious time. According to some pretty recent research, it might be stealing our attention spans and vigilance, as well eroding our mental health.
Recently, I’ve watched my own screen time tick up, and I’ve been noticeably left with way less space for reading, journaling, connecting with people I love, or practicing the important art of just doing nothing.
Then, after scrolling phone addiction tips one evening on my commute (I know, the irony isn’t lost on me either) I came across a creator talking about landline mode.
It’s nothing complicated, and you can set it up in seconds if you have an iPhone or Android. But this small shift could, in theory, help you cut back on mindless phone use and be far more intentional about the time you spend with your tech.
Here’s what to know.
What is landline mode?
Landline mode involves adding a ‘focus mode’ on your smartphone that you can activate either when you get home or during set hours of your day, which silences all apps besides text messages and phone.
Once you’ve set this up, you can even leave your phone in one spot in your home, just like you would with an old-school landline, instead of carrying it from room to room with you.
The thought here is that it could break the habit of checking your phone constantly because you have to physically walk over to it to use it.
Landline mode benefits
Your phone is absolutely designed to grab your attention. Notifications, bright colors, and endless feeds all keep your brain wanting more quick dopamine hits.
Giving your phone a fixed ‘home’ in your home creates an almost physical boundary between you and the endless scroll, giving your brain time to decide if you actually need it, or if you’re just reaching out of habit!
Over time, this can:
- Make it easier to focus on books, hobbies, or conversations
- Help you feel less ‘on call’ (parents, I know you’ll feel me on this one) and more in control of your time
- Support better sleep if you keep it out of your bedroom
How to set up landline mode
- Choose your focus mode. Customize your settings so only calls or messages from key people come through.
- Pick a spot for your phone to live. Choose somewhere central but not in your main line of sight, like a hallway table or kitchen counter. Ideally, it’s close enough to hear calls but far enough away that you can’t grab it without moving
- Choose your “landline hours”. You might try evenings after dinner, mornings before work, or even weekends. Start small, just an hour a day. Build up as it becomes second nature.
- Keep a notepad nearby. If you’re tempted to grab your phone because you remembered something to look up, jot it down instead. You can check it later during your next “online” window.
@kassadig Replying to @Melissa I made this into a custom focus mode and it is much easier! now I just turn it on before I leave my phone in my designated spot in my house when I’m wanting to be on my phone less . #landline #oldtech #phoneaddict #iphonehack #simpleliving #slowliving #fyp #foryou #foryoupage ♬ original sound – Kassadi
My phone addiction tips to pair with landline mode
Before I dive in, a quick caveat: these are just things that have helped me. They’re not a perfect or exhaustive list, and if they don’t work for you, that’s totally okay. The idea is to experiment and see what fits your own routine.
If you want to go further, try pairing landline mode with other small changes. Here are some that have worked for me:
1. Create a “go offline” routine
Decide on a time each day when you’ll unplug completely. Use that time to read a chapter of a book, write in your journal, or do something creative. This helps retrain your brain to relax without reaching for a screen.
2. Make your phone less appealing
Move distracting apps off your home screen or delete ones you don’t use with intention. Even changing your wallpaper to a calm, neutral image can help here.
3. Keep it out of the bedroom
If you struggle with insomnia or just want better sleep, this is one of the easiest wins. Charge your phone in another room and use an alarm clock instead. It stops late-night scrolling and keeps mornings calmer.
4. Reframe waiting time
And by this I mean, instead of pulling out your phone in queues or while taking public transport, keep a small book, crossword, or notebook with you. These moments can add up to real progress on your reading goals or creative projects.
How to spend less time on your phone without feeling cut off
For most of us, a full break isn’t realistic. But you don’t have to give up your smartphone completely to feel the benefits.
Here’s how to can spend less time on your phone.
The key is to make your phone fit around your life, not the other way around. This could look like:
- Texting less, talking more – A two-minute phone call can often replace a 20-minute back-and-forth text exchange.
- Batching your online admin – Instead of checking emails, messages, and news throughout the day, set two or three short windows for it.
- Replacing scrolling with something physical – Puzzles, baking, drawing, stretching, anything that gets your hands moving and your mind focused! A friend recently told me she plays CandyCrush instead of scrolling on socials. Not a complete switch off, but still a switch in brain from passive scrolling to active problem solving.
Some people even use a basic phone on weekends for calls and texts, switching back to their smartphone on weekdays. Others keep a “dumb phone” handy for vacations to fully disconnect.
Try this today…
Pick a spot for your phone, set your first landline hour, and see how you get on.
The pull to check it might be strong at first, but that’s just proof of how much potential there is for change.
Over time, those reclaimed minutes turn into hours, and those hours can turn into more time for yourself, your relationships, and your wellbeing.
Liked this feature? Read this next: The rise of therapeutic laziness – why we deserve guilt-free rest
