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Do not disturb me

Your phone already has built-in features that can help you stop getting distracted.

To temporarily silence all those attention-seeking notifications, use the Focus setting on your iPhone or Android device. This mode is designed to stop interruptions when you want to concentrate. You can customize it by blocking specific apps or muting only when you're doing certain things, like sleeping or reading.

Android and iOS also have related screen time controls to manage overall device usage. Too much Instagram scrolling? Limit yourself to a daily total of 20 minutes.

There are other tricks you could try, like turning the screen gray to make it less appealing. On iPhones or Android devices, tweak the color filter or adjustment settings. On Android, activating also turns the screen gray.

Delete apps

If you need to be more strict with yourself, then delete any or apps you're addicted to. An effective way to stop looking at your phone is by removing those apps that you spend the most time scrolling through, even if temporarily. You can always reinstall them again if the withdrawal symptoms become too much.

Get outside …

When the temperature drops, it's tempting to hunker down inside and stay cozy. But don’t sit on the couch all day. Head outdoors, away from Wi-Fi signals. If it's been snowing where you are, have a snowball fight or go sledding. To keep your hands warm, don't forget to put on bulky mittens — which your phone's touch screen won't respond to.

Even if there's no snow, take a walk in the woods, a park or along some tree-lined streets. Time spent outdoors, and away from screens, can benefit your mental health and physical well-being. There's even a term for it: .

… And touch grass

There's an app you can use to force yourself to — literally — get back in touch with nature. Touch Grass takes its name from a viral catchphrase for when someone has lost their connection to the real world because they're consumed by what's on their screens.

It's similar to other apps designed to restrict screen time by forcing users to take a timeout from scrolling. The difference is that Touch Grass requires users to go outside and take a picture of themselves physically touching some grass.

Touch Grass has a free service level that allows you to block two apps. I found it was quite effective at stopping me from opening two of my favorite time-wasters, Reddit and Instagram, though I ended up spending more time on other apps like Facebook. To block all apps, you'll have to shell out for a subscription — $6 a month or $50 annually.

If you can’t find grass because it’s winter, there’s also the option to touch snow or sand. It’s only available for iPhones so far, but there are copycat versions for both iOS and Android, though we haven't tested them.

Putting pen to paper

When was the last time you sent a Christmas card? Most digital natives find it easier to type out holiday greetings or send digital cards over chat apps, than to put pen to paper.

The consequence of all the time that we spend tapping, typing or swiping on our devices is that handwriting is becoming something of a dying art. But there are neurological and cognitive benefits of handwriting, . For example, taking notes by hand is a better way for students to learn and to remember information.

So use this time of year to write a thoughtful message to someone special, a letter to a long-lost friend, or thank you notes for presents received.

Pick up a book

If you still don't know what you want for Christmas, why not ask for a book? It's easy to find inspiration and ideas at this time of year, when many people like to share the books they’ve read over the past 12 months, and outlets including The Associated Press compile their books.

Reading long-form literature or non-fiction has many benefits that can't be gained from glancing at short-form bursts of text on your device, including a deeper understanding of a topic, developing empathy, increasing your focus and concentration and more.

Lock your device up

If you're looking for a last-minute gift, how about a time-lock vault to put your for, say, 15 minutes, a few hours or even weeks?

There are plenty of versions for sale online. For about $30, I bought a battery-powered gray plastic model that can hold several smartphones. The instruction leaflet says it's intended to “enhance self-discipline.”

Punch in the amount of time — up to 30 days — and a digital display will count down until it unlocks. The lid has portholes so you can thread in cables for charging while you wait.

One evening, I locked my phone up for an hour and then grabbed my laptop to do some online Christmas shopping. But my plans were foiled because I forgot that authentication requests for my credit card and Amazon went to my phone.

Not-as-smart phones

For another gift idea, consider putting a brick phone under the tree. Also known as a feature phone, these devices cater to those who want a back-to-basics phone without all the digital stimulation that comes with a smartphone.

Retro devices from Nokia evoke the early days of the cellphone era — no touch screens, numeric keypads and throwback video games like Snake. Most can only make voice calls and send text messages.

If that sounds too primitive, there are so-called digital minimalist phones that serve a similar market niche. Devices from Light, Punkt and Balance offer sleek, modern designs but with a stripped-down experience.

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