Break up with your phone: The ultimate guide to reducing your screen time

Let's be real for a second…

When was the last time you went more than an hour without checking your phone?

If you're struggling to remember, you're definitely not alone!

Our phones have become constant companions, and while they're incredibly useful, they might be taking up a little too much space in our lives.

I’ve noticed that I’m carrying my phone everywhere with me.

Going to move the laundry to the dryer? I bring my phone.

Headed to the kitchen to reheat some leftovers? I bring my phone.

And I’m shamed to admit it but… I am one of those people who bring their phone into the bathroom.

I’ve become one of the iPad kids I use to judge and I think its time to finally break up with my phone.

Recent research shows that people who reduced their screen time for just three weeks saw real improvements in their mood, stress levels, sleep quality, and overall well-being.

Only three weeks!

That's less time than it takes to form most habits, yet the benefits were already noticeable.

So why does reducing screen time have such a positive impact?

Let’s think about what happens when we spend a lot of time online, particularly on social media.

You're essentially comparing your real, unfiltered life to everyone else's highlight reel. You know how it goes, you start with good intentions and then you find yourself scrolling through your friend’s weekend photos while you're sitting in your PJs on the couch.

Most people don’t post the real stuff like the dirty dishes in their sink, the mess their dog made and definitely not their bathrooms after they get ready for the day (mine looks like a Sephora hit by an E5 tornado).

There's also the productivity factor.

How many times have you sat down to focus on something important, only to find yourself 30 minutes deep into TikTok scrolling?

Your phone isn't just taking your time, it's fragmenting your attention and making it harder to be fully present in your own life.

The more time you spend online, the more you shift from being an active participant in life to just an observer. Instead of planning your own adventures, you're watching other people's. Instead of having conversations, you're reading about them. Instead of trying new things, you're consuming content about them.

So its time to create some boundaries and to get back to truly living each day!

Before you can create healthier boundaries, you need to understand your current patterns.

Most of us significantly underestimate how much time we spend on our devices, so let's get some real data.

Check your screen time statistics.

For context, the average person spends about 7 hours a day looking at screens, with nearly 3 hours of that on mobile devices.

My screen time was hitting 10+ hours on most days. While a lot of that was work time, several hours were also going to YouTube, TikTok and Netflix.

Looking at that made me realize I spend way too much time consuming and not enough time creating, especially for the career goals that I have.

I started by taking an honest inventory. I looked at my phone and counted how many social media apps I had downloading. We’re connecting online through so many platforms now including Instagram, TikTok, Facebook, Twitter, Snapchat, LinkedIn, Pinterest, Reddit, YouTube - the list goes on.

But I had to ask myself: why do I have each one?

When I did this exercise, I realized I had seven different social media apps!

Instagram was supposedly for keeping up with friends, but I was spending most of my time keeping up with celebrity gossip.

TikTok was meant to be quick entertainment, but I was losing hours to it.

Facebook was for staying connected with family, but I found myself getting pulled into comment sections of news articles that left me feeling drained.

The wake-up call came when I realized that most of my "connection" time was actually passive consumption. I was seeing what my friends had for lunch, but I couldn't remember the last time I'd had a real conversation with them in-person.

And if I was being honest… most of the people I actually had no intention of spending more time. Following them was out of habit, but the true relationship had long ended.

If you audit your apps, which ones are you getting actual value from? Are there any that you can remove and stop using all together?

Once you've identified which apps serve a genuine purpose in your life, it's time to clean up what you see within those apps.

I started by unfollowing accounts that don't align with my reason for using the app. I

If you're using Instagram to stay connected with friends, you probably don't need to follow every celebrity or influencer that pops up in your suggestions. If you're using LinkedIn for professional development, you can unfollow accounts that just post generic motivational content.

Unfollow accounts that consistently make you feel bad about yourself, your life, or your choices.

Unfollow news accounts that leave you feeling anxious without providing actionable information (ie all of those news accounts!).

Unfollow accounts that promote drama or negativity.

If you're using social media for both personal and professional reasons, consider creating separate accounts. This way, you can keep your personal feed focused on genuine connections and content that brings you joy, while your professional accounts can focus on networking and industry-related content.

Think of your social media feed as your digital environment. Just like you'd want your physical space to feel good and support your well-being, you want your digital space to do the same.

I ended up creating separate accounts and putting my personal accounts on a completely different phone. One that I keep stored away until after work so I can stay focused.

Now that you've streamlined your apps and content, it's time to set some boundaries around when and how you use your phone. There are plenty of tools and strategies that can help you stick to your goals.

Built-in Screen Time Controls: Both iOS and Android have features that let you set daily limits for specific apps, schedule downtime, and block certain apps during designated hours. These tools create helpful awareness and add a small barrier that makes you pause before mindlessly opening an app.

I’ll admit that these screen time controls never worked well for me, so I had to shift to using third-party tools and physical devices.

Third-Party Apps: Apps like Opal, Freedom, and Cold Turkey offer more comprehensive blocking features. They can restrict access to specific websites, apps, or even your entire phone during set times. While some require a subscription, many users find the investment worthwhile for the improved focus and peace of mind.

Physical Strategies: Sometimes the simplest solutions are the most effective. Try charging your phone in a different room overnight so you're not tempted to check it first thing in the morning. Use a traditional alarm clock instead of your phone. Create phone-free zones in your home, like the dining room or bedroom.

I won a Brick in an office white elephant game and its been the most helpful device I’ve found for reducing screen time. With Brick, you have to scan the built in sensor to unlike blocked apps on your phone. I like to leave it in the kitchen or give it to my boyfriend to hold on days where I really need to focus.

Creating a healthier relationship with your phone doesn't mean you have to give it up entirely or become a digital minimalist overnight. It's about being more intentional with your time and attention, and making sure technology serves you rather than the other way around.

So here's something to think about: What would you do with extra time if you had it?

I’ve been using my newly found time to try out new hobbies, to work on this blog 👋🏾 and to finally get out the house. I think the kids call that “touching grass” 😎.

The time was already there, it was just being absorbed by endless scrolling.

So sorry phone, its not you. It really is me and I’m going to do something about it.