Dallas‑Fort Worth residents looking to reclaim their attention span can start with a simple self‑audit, says psychotherapist Niro Feliciano, a contributor to Today. Feliciano explains that many of us reach for our phones without thinking, driven by the dopamine hit of new messages, videos, or work alerts.

Step one: Count the reaches

Open your phone’s usage settings and note how many times you unlock the device each day. “If you look at the number of times you pick it up, it will surprise you,” Feliciana says. The goal is to become aware of the habit before trying to change it.

Identify the biggest distractors

Review which apps consume the most time. Social platforms such as Instagram, TikTok, and Facebook are engineered to keep users scrolling, often leading to unintended “rabbit holes.” Recognizing these patterns helps you target the most distracting habits.

Gradual reduction plan

Feliciana’s 30‑day program suggests silencing non‑essential notifications for three hours on day two, then designating a single daily window for checking messages on day three. If a full month feels overwhelming, simply place the phone in another room or out of sight, especially before bedtime and upon waking.

Why it matters

Research links excessive smartphone use to reduced physical activity, heightened anxiety and depression, and lower cognitive performance. By limiting screen time, families can experience less stress, better focus, and more quality time together.

Putting it into practice

Parents can model the behavior by keeping their own devices away during family meals and encouraging children to engage in offline activities. Over time, the habit of mindless scrolling can be replaced with intentional, purposeful use of technology.

Feliciana’s advice aligns with the broader Start TODAY initiative, which aims to help individuals rebuild attention spans and foster healthier relationships with digital devices.

Original reporting: Dallas TX News (HLL/CB) — read the source article.