I didn’t realize how much I needed to reduce screen time until I found myself hating every minute I spent staring at a screen and yet being unable to stop.
I was really tired because I kept feeling mentally drained. I was trying hard to stay updated on the newest trends—be it celebrity drama, politics, or anything else (99% of the time it was completely irrelevant to me )—and I couldn’t help but compare myself to what I saw on social media.
That’s when I knew I needed to stop mindlessly scrolling for hours. I wanted to be able to use the internet for things that truly matter and not become over-attached to it.
I started to build habits that would help me to regain control over my time and attention. At first, it was tough – almost like breaking an addiction.
With time, trial, and error I slowly learned to set boundaries and stick to them. Eventually, I was able to create a balanced relationship with social media and the Internet.
It wasn’t easy sticking to those habits. But guess what? It was totally worth it.
Sometimes I still struggle with using technology in a sustainable way and have to consciously stop myself from falling back into that cycle.
Post-detox, I made conscious choices about my digital interactions. I limited my time online, unfollowed accounts that triggered anxiety, and focused on nurturing real, meaningful connections.
And I know for a fact that I am not the only one struggling to break away from the screens and do meaningful stuff that brings lasting happiness.
Why should you reduce screen time?
Excessive screen time can affect us in many ways.
Think about how much time you spend on phones, computers, or TVs.
It can make us physically unhealthy by keeping us sitting for too long, leading to issues like being overweight or having back pain.
Mentally, it can stress us out and make us feel anxious or alone, especially when we compare ourselves to others on social media.
Plus, screens emit a type of blue light that can mess up our sleep, making it harder to get a good night’s rest. Sometimes, being glued to screens can also take away from spending time with real people, making it tough to talk or connect with others face-to-face.
At the start of the year, we often decide to do things that make us healthier and happier. One thing that can get in the way is spending too much time in front of screens. So, let’s make a promise to use screens less and stick to it!
In this post, I’ll discuss the practical habits that helped me to move past my unhealthy connection with technology.
Now, I’m not suggesting we go back to the Stone Age, but let’s find a balance, ok? By implementing these habits, you might experience your best moments away from screens.
Set screen time limits
I am much happier since I started setting screen time limits on my phone. The results? More productivity, less mindless scrolling, and surprisingly, more time for the things I love. It’s a small shift that yields big rewards.
To set screen limits go to the settings on your phone or tablet. Look for the screen time or digital wellbeing options—this might vary depending on your device and operating system.
You can look into the detailed insights provided by your device. Understand where your time goes—social media, games, news—and contemplate whether this aligns with your priorities.
And then set specific time limits for different categories or individual apps. Consider allocating more time for activities that serve your well-being and less for those that drain your time without providing substantial value.
Additionally, there is an option called “downtime”. You can use it to schedule periods during which only selected apps or essential functions are available, while other non-essential apps or notifications are temporarily disabled.
You can also use apps like Forest and Flora to make limiting screens more fun. They can be just as addicting as TikTok but they will serve a better purpose.
Commit to these limits. Initially, your impulses might protest; your fingers may itch for that mindless scroll. But stand firm. Like any habit, it takes time for your mind and body to adapt.
I’ve been there. After the initial discomfort, I spent less time staring at screens, and my productivity boosted. Trust me, your future self will thank you.
Delete Unnecessary Apps
Have you ever looked at your phone and thought, “Why do I have this app again?” Guilty as charged! Deleting unnecessary apps is like decluttering your room – it feels liberating.
It’s not about deprivation; it’s about making room for what truly matters.
If you’re looking to streamline your digital life, here are some straightforward steps to help you declutter:
- Assessment Time: Take a good look at your phone. Scroll through those screens and folders. Identify apps you haven’t used in weeks or ones that no longer serve a purpose.
- Evaluate Their Worth: Ask yourself, “Does this app add value to my life?” If an app doesn’t spark joy (don’t confuse joy with instant gratification) or serve a clear purpose, it might be time to say goodbye.
- Prioritize: Keep the apps that you use frequently or that genuinely bring you joy. The goal is to create space for the things that matter.
- Uninstall with Purpose: Don’t hesitate to delete. Tap that uninstall button confidently. As I mentioned before it’s not about depriving yourself but rather freeing up mental space.
- Reflect and Let Go: After the purge, take a moment to reflect. Notice how it feels to have a cleaner digital space. It’s like decluttering your mind, too.
- Create a Maintenance Routine: Regularly revisit your app collection. As new ones come in, ask yourself if they align with your priorities.
Turn off non-essential notifications
Managing notifications is like curating a guest list for a party – you want only the VIPs!
I sorted through the notifications setting and now my phone only interrupts me for the important stuff.
First, dive into your phone’s settings. For most apps, you can adjust notification preferences individually. Find the app list and start decluttering. Ask yourself, “Is this app’s notification genuinely essential?”
For those that aren’t crucial, there’s usually an option to silence or turn them off completely. Sometimes, you can customize notifications further, choosing what specific alerts you want to receive.
Consider setting specific times to receive notifications. For instance, only during work hours or a particular time slot. This way, your phone respects your schedule instead of bombarding you whenever.
But wait, there’s more! Group notifications can be a game-changer. Some phones let you bundle notifications from the same app together. You will be receiving a summary instead of a flood of individual messages.
Once you are done, your phone becomes a trusted assistant rather than a constant distractor.
Start using a Physical Alarm clock
Many people have the habit of immediately scrolling through social media straight away after waking up.
Most importantly, leave your phone away from arm’s reach. Don’t let it be the first thing you grab in the morning.
Instead, do your basic morning routine (showering, exercising, making breakfast) without checking your phone.
This way, days, where you spend the whole morning staring at your screen, will be far and few between.
Wallpaper and Themes:
Choose a bland or neutral wallpaper. Opt for solid colors or simple patterns that don’t captivate your attention. Similarly, choose themes or layouts that are less visually appealing to you. For example, if you like the light mode switch to the dark mode and vice versa.
App Icons and Arrangement:
Rearrange your app icons to create a less visually appealing layout. You might group them by function rather than aesthetics, or you could even use default app icons if available. This disrupts the visual appeal and makes it less inviting to browse through.
Brightness and Display Settings:
Adjust the brightness and display settings to less attractive configurations. Dimming the screen or using grayscale mode can make the overall experience less visually stimulating.
Notifications and Sounds:
Disable non-essential notifications or switch them to silent mode. This minimizes interruptions and reduces the temptation to constantly check your device.
Use Tools and Apps:
There are apps and tools designed to make your screen less appealing. Some apps grayscale your display, while others limit the time you spend on certain apps, helping you use technology more intentionally.
It’s a way to reclaim control over your attention and consciously engage with technology rather than being pulled into distractions.
Sure, your device might not look sleek or trendy, but the focus and intention it brings to your actions are invaluable. In the end, it’s not about winning design awards; it’s about winning back your focus.
Screens are off-limits during meals
Let’s talk about something we’ve all probably been guilty of at some point: the classic screen-staring munch session.
Even though we try to use screens less at other times, many of us still use them a lot during meals.
If you want to use screens less, starting by avoiding them during meals is a good idea.
When you eat, you don’t need a screen.
When you study, you might use devices to check notes or look up topics. Work often requires the use of digital tools. And let’s face it, when we want to relax, we watch YouTube or our favorite shows.
Simply put, when you’re eating, you don’t need to stare at a screen. Just put away your devices for a few minutes and focus on enjoying your meal!
And it’s a great way to practice mindfulness and be present in the moment.
No screens while you are commuting
Taking a break from screens during my commute wasn’t easy at first, I’ll admit. It took some intentional effort!
I started small—putting my phone on airplane mode or keeping it in my bag to avoid the temptation of checking it every few minutes.
Find Alternatives
Finding alternatives that engage me has been the turning point for me when it comes to cutting down on screen time.
I used to be an avid reader when I was young. I would read anything and everything I could get my hands on. Somewhere along the way, I lost this habit and it saddens me considering how much I enjoyed reading.
So when I decided to reduce the time I spent on my phone, I made a goal to take up my old hobby.
(I mostly read books on my Kindle. I know some people think it’s not a good idea, but I almost never turn off Airplane mode, and I only use it for reading. If you have trouble using your Kindle just for reading, maybe try sticking to physical books. Also, never use apps on your phone to read)
RELATED: HOW TO READ MORE BOOKS – 12 EASY TIPS TO SUPERCHARGE YOUR READING HABITS
You can also do the same.
Your alternative does not have to be something you used to enjoy. Start by giving yourself a chance to explore something new like painting, playing a musical instrument, starting a scrap book or even trying out some new recipes in the kitchen.
Plus, I’ve found that setting specific times for screen-free activities helps a lot. Like dedicating an hour before bed to read a book or scheduling regular outdoor time.
