Ten ways to take control of your smartphone squib

Overwhelmed by messages, notifications and distractions? You can reclaim your focus without a full digital detox

Are you in control of your smartphone or is it in control of you? Sometimes it is difficult to tell. One minute you might be using FaceTime to chat with loved ones or talking about your favourite TV show on Twitter. Next, you’re stuck in a TikTok “scroll hole” or tapping your 29th email notification of the day and no longer able to focus on anything else.

We often feel like we can’t pull ourselves away from our devices. As various psychologists and Silicon Valley whistleblowers have stated, that is by design.

Becca Caddy is the author of Screen Time: How to Make Peace With Your Devices and Find Your Techquilibrium (Blink, £14.99). To support the Guardian and Observer order your copy at guardianbookshop.com. Delivery charges may apply

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