Put your damn phone down!

Episode summary

In this episode of the WorkWell Podcast, Dulcie and Yemisi are taking on a challenge most of us face daily: our relationship with our phones. Why is it so hard to put them down? The answer lies in the sophisticated psychology and design behind smartphones and social media. Together, they unpack how these tools keep us hooked and explore practical strategies for breaking free from unhealthy tech habits.

If you’ve ever found yourself mindlessly scrolling or struggling to disconnect, this episode will help you take control of your tech use and reclaim your time, focus, and wellbeing.

What we talked about

• The science behind the addiction: How dopamine, cortisol, and other hormones play a role in keeping us glued to our screens.
• The cost of connection: From disrupted sleep to reduced attention spans and impaired relationships, what’s at stake when we overuse our phones.
• How to set boundaries: Simple strategies to create phone-free zones, manage notifications, and establish healthier habits for work and life.

Tips for taking back control

1. Create phone-free zones: Dedicate areas in your home, like the bedroom or dining table, to be tech-free.
2. Set screen-free times: Start with 10 minutes in the morning or evening and work your way up to longer stretches.
3. Turn off non-essential notifications: Reduce distractions and only allow critical alerts to come through.
4. Switch to grayscale mode: Make your phone less visually stimulating by removing its colourful appeal.
5. Replace scrolling with intentional activities: Rediscover hobbies like reading, journaling, or spending time outdoors.

Try this: screen time reflection
For one day, track how often you pick up your phone and why. Write down:

• What drove you to check your phone (boredom, anxiety, curiosity)?
• How you felt afterwards.

This simple exercise can uncover patterns and help you build healthier habits.

Resources mentioned
How to Break Up with Your Phone by Catherine Price
Dopamine Nation by Anna Lembke
Smartphone addiction test
WorkWell's free out-of-office template pack

Connect with us

We’d love to hear how you’re setting technology boundaries! Email us at [e-mail] or share your stories with us on social media. Search for @thisisworkwell on Instagram, Facebook and LinkedIn.

Next week’s episode
Time to brag (yes, really)! Next week, we’ll dive into how to own your achievements and tell your story without feeling awkward. Don’t miss it!

Final note

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