Have you seen that meme that says if there was an emergency and I had to call 911, my muscle memory would guide me to open Instagram before I even dialed the number? Yeah. That’s me. Every time I pick up my phone, I somehow end up doom-scrolling, getting mad at something I didn’t even need to see, and then wondering why I feel mentally drained. It’s not like my phone is bringing me any real joy, but for some reason, I keep checking it compulsively.
I have these vague goals about cutting down my screen time, but most of them go out the window the second boredom hits. The only thing that has ever actually worked? Physically dumping my phone in another room and walking away like I’m breaking up with it. Out of sight, out of mind—at least for a little while.
But if you, like me, have tried and failed to reduce screen time, there’s hope. Experts say it’s not really about the phone itself—it’s about how we use it. The goal isn’t to go full digital detox and live off the grid (unless you want to); it’s about using your screen time in a way that actually adds value to your life instead of mindlessly draining your energy.
So, here’s what I’ve been trying to do—no lofty “just have more willpower” advice, just real, practical changes that have helped me (even when I didn’t want to admit I had a problem).
1. Track Your Screen Time (Yes, Even If It Hurts to Look at It)
Nothing humbles you quite like seeing that your daily screen time is somehow eight hours, and you can’t even remember what you were doing for most of it. The first time I checked, I had convinced myself it would be around four hours max. Spoiler: it was not.
Tracking my screen time made me realize just how much of my day was disappearing into the void of social media, random TikToks, and unnecessary deep dives into Reddit threads that had no impact on my actual life. The wake-up call was brutal, but it gave me the push I needed to start making small changes.
How to do it:
iPhones and Androids both have built-in screen time trackers. Check them. No, really. Just rip the bandaid off.
Set up app limits for the ones that suck up the most time. (I put a 30-minute limit on Instagram, and I hit “ignore” every single time, but hey, baby steps.)
2. The “Out of Sight, Out of Mind” Method
Like I said earlier, the only foolproof method I’ve found is physically removing my phone from my line of vision. If my phone is next to me, I will pick it up. No self-control. None. If it’s across the room, I might still check it, but at least I have to work for it. And if it’s in another room entirely? Suddenly, I forget about it for hours.
One night, I left my phone in the kitchen before bed, and instead of scrolling until 2 AM, I just…fell asleep?? I didn’t even realize how much my late-night screen time was messing with my sleep until I accidentally removed it. Now, I try to leave my phone in another room an hour before bed. Do I always do it? No. But when I do, I wake up feeling like an actual human instead of a sleep-deprived zombie.
How to do it:
When you need a break, literally put your phone in another room.
If you’re working, put it in a drawer or another part of the house so you don’t instinctively reach for it.
If you struggle with phone addiction at night, charge it away from your bed (bonus: this also makes getting up in the morning easier).
3. Make Screen Time More Fulfilling
If I’m going to be on my phone, I might as well do something with it that doesn’t make me feel like a hollow shell of a person afterward. Instead of scrolling aimlessly, I’ve been trying to replace mindless consumption with something even slightly more intentional.
For example, instead of going down a TikTok rabbit hole at lunch, I’ll switch to listening to a podcast or audiobook. Instead of watching an entire season of a show in one sitting (no regrets, but also, maybe some regrets), I’ll try to spend at least part of that time reading an actual book.
Recently, I downloaded Duolingo because apparently, I think I can learn French in five minutes a day (spoiler: I cannot, but it’s still more productive than scrolling Twitter). The point isn’t to never use screens—it’s to make screen time feel more rewarding.
How to do it:
Swap mindless scrolling for something interactive (language learning, reading, or even a creative hobby).
If you’re watching a show, actually watch it instead of half-watching while scrolling through three different apps.
Set a rule for yourself: Before you open social media, do something productive for five minutes first.
4. Create Phone-Free Zones
I used to bring my phone with me everywhere—the kitchen, the bathroom, even the shower (yes, I would literally put it on the counter so I could still watch YouTube videos while shampooing my hair). Now, I’ve started setting small rules for myself, like no phone at the dinner table and no phone in bed.
At first, I kept reaching for it out of habit, but over time, it got easier. Plus, I actually pay attention to my food now instead of half-eating while scrolling (groundbreaking, I know).
How to do it:
Pick one or two spaces in your home where phones are off-limits.
If you always eat with your phone, try going one meal without it. Just one. See how it feels.
If you need a bigger challenge, try a phone-free morning routine—even 15 minutes before checking social media makes a difference.
Final Thoughts: Be Kind to Yourself
Breaking bad phone habits isn’t easy, and I still have days where I fail miserably. Some nights, I’ll stay up watching TikToks until my eyes feel like they’re melting. Some mornings, I’ll pick up my phone the second I wake up and get lost in notifications before even getting out of bed.
And that’s okay. The goal isn’t to be perfect; it’s to be aware of how we use our time and to slowly build better habits. Even small changes—like checking your screen time, leaving your phone in another room now and then, or making screen time more intentional—can make a difference.
At the end of the day, our phones are just tools. They’re not inherently bad. It’s how we use them that determines whether they add value to our lives or just steal our time. So here’s to breaking the cycle, one small step at a time.
What are your favorite ways to cut back on screen time? Or are you also someone who opens Instagram before realizing you meant to do something else? Let’s talk in the comments! (Ironically, on our screens. But, you know, balance.)
Love,
Rae
Image Credits - Reemani
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