Set a Time During the Day or Week to Not Use Your iPhone

One of the best things you can do to avoid any dopamine addiction is to be mindful of your obsession and stop using your iPhone. While some people suggest that you should go a whole day or even a week without using your phone, or at least using it as little as possible, we know that feels nearly impossible.

Instead, you should start small. Choose a time during the day when you’ll be off your phone for good. You can start with 60 minutes without even touching your phone and then start increasing the time when you feel more comfortable. 

Your goal should be to aim for a complete day when you don’t use your phone at all. For instance, force yourself not to use your phone at all on Sundays. The good news is that if you can do this without feeling anything, then you might not be as addicted to your phone as you feared.