Hacks to Help Reduce Your Screen Time If You’re Addicted to Your Phone

Let’s face it—between work, social media, and endless scrolling, it’s easy for screen time to get out of control. Too much screen exposure can leave you feeling drained, reduce productivity, and even mess with your sleep. If you’re looking to reclaim some of your day and cut down on screen time because you’ve been acting like a full-fledged iPad adult, here are three simple hacks to help you unplug and stay more present.

1. Set App Limits

One of the easiest ways to reduce your screen time is by setting app limits on your phone. Most phones have built-in features that allow you to set daily time limits for specific apps. Identify the apps you tend to spend too much time on—like Instagram, TikTok, or YouTube—and set a reasonable daily limit for each. When you reach your limit, your phone will remind you to take a break, making it easier to stay mindful of your usage.

2. Designate Screen-Free Zones

Creating screen-free zones in your home can make a big difference in reducing your overall screen time. For instance, make your bedroom a no-phone zone to help improve your sleep quality, or avoid screens during meals to focus on connecting with yourself or those around you. By setting boundaries around when and where you use your devices, you’ll find it easier to break the habit of constantly reaching for your phone.

3. Schedule “Unplugged” Time

Set aside specific times during the day when you intentionally disconnect from all screens. Whether it’s a tech-free hour in the morning, a break during lunch, or an hour before bedtime, scheduling unplugged time helps create a healthier balance. Use this time to engage in other activities like reading, going for a walk, or catching up with friends. You’ll be surprised how much more fulfilling your day feels without constant screen distractions. Especially when I wake up in the morning, I always feel like I can best stick to my routines throughout the day when I don’t immediately start scrolling the minute I open my eyes.

By incorporating these simple hacks, you can cut back on your screen time, boost your productivity, and enjoy living in the moment. As much as being on my phone feels entertaining in the present, it’s important to set personal boundaries to prevent wasting precious time just staring at a screen.