3 Ways to Limit Smartphone While Working from Home: Stay Focused, Stay Sane - Regain Control of Your Time


Are you tired of losing track of time and productivity as your smartphone lures you into its captivating blue glow and the realm of doom-scrolling while you work from the comfort of your home? 

The siren call of social media, cat videos, and endless notifications can easily steer us off course. But fear not, dear reader! 

You're not alone. It happened to us all. Me included. My personal problem is getting sucked into a Warhammer rabbit hole and coming out three hours later. What is your digital rabbit hole of choice?

In this blog post, we've got the scoop on reigning in your smartphone use and finding your focus once again.

Who Will Find This Article Useful?

If you find yourself scrolling through memes instead of spreadsheets, checking Instagram instead of emails, and endlessly swiping instead of meeting deadlines, this post is your life raft. 

Whether you're a freelancer, a remote worker, or a digital nomad, these strategies will help you strike a balance between work and smartphone play.


By the time you've finished reading, you'll have three powerful techniques in your arsenal to help you take charge of your smartphone use, boost productivity, and perhaps even regain some of that elusive work-life balance.

How to Limit Your Smartphone Use

Step 1: Set Clear Boundaries

The first step in reclaiming your work hours is setting clear boundaries for smartphone use. Designate specific times during the day when your phone is strictly off-limits. For instance, during your designated work hours, place your phone in a separate room or use apps that temporarily block distracting apps.

Remember, out of sight often leads to out of mind.

I am not going to lie. This is hard. Very hard. My personal preference is to put the phone on charge in another room. This seems to trick my mind into leaving the phone alone.

Step 2: Embrace the Pomodoro Technique

The Pomodoro Technique is a time management strategy that can help you stay focused and limit your smartphone use. Here's how it works: Work intensely for 25 minutes, then take a 5-minute break.

After completing four cycles, take a longer break of about 15-30 minutes. During those focused work intervals, your smartphone takes a backseat.

There are various Pomodoro apps available that can help you structure your work time effectively.

Combine this with setting boundaries this is powerful.

Step 3: Curate Your Notifications

Notifications are the tiny pings that often derail our concentration. Take back control by curating your notifications. Turn off non-essential alerts and keep only the ones that truly require immediate attention.

This way, you'll reduce the constant buzzing and chiming that tempts you to unlock your phone unnecessarily.

Step 4: Delete Unnecessary Apps

Review the apps on your phone regularly to identify those you no longer use or that contribute to excessive screen time. Ask yourself if each app serves a specific purpose or adds value to your life. If not, consider uninstalling it.

Removing unnecessary apps not only frees up storage space but also reduces the temptation to use them mindlessly. Step 5: Greyscale Your Phone During Working Hours

Many smartphones have a grayscale or "monochrome" mode that can make your screen display black and white instead of colour. Activate grayscale mode during your working hours or whenever you need to stay focused. The absence of vibrant colours can make time-wasting apps and notifications less appealing.

You can easily switch back to colour mode during your leisure time. Step 6: Find a Digital Accountability Partner

Choose a friend, family member, or colleague who is also interested in reducing smartphone use and improving digital habits. Regularly check in with your accountability partner to discuss your goals and progress. Share your successes and challenges with them.

Set specific objectives together, such as reducing screen time by a certain percentage or limiting app usage during specific hours. Hold each other accountable by offering encouragement and gentle reminders when either of you strays from your goals.

Having an accountability partner can make the process of reducing smartphone use more enjoyable and effective, as you work toward your goals together. By following these steps, you can take proactive measures to reduce smartphone use, improve productivity, and regain control of your digital life.

Actionable Takeaways

Takeaway 1: Designate specific "phone-free" zones in your workspace to minimize distractions.

Takeaway 2:Experiment with Pomodoro apps to structure your work time and keep smartphone use at bay.

Takeaway 3: Regularly review and adjust your notification settings to keep only the most essential ones. Be accountable and do not get upset if it does not work out first time.


Ready to regain control over your work hours and skyrocket your productivity? It's time to implement these strategies and watch your smartphone-induced distractions dwindle away.

This book by James Sugel, is a 10 step program to help fight digital additiction.


  • Boundaries: Set clear boundaries by designating specific times and places for smartphone use.
  • Pomodoro: Embrace the Pomodoro Technique to focus intensely on work and take structured breaks.
  • Notifications: Curate your notifications to minimize unnecessary distractions and interruptions.

Previous Post Next Post

Contact Form