Have you ever felt like your phone is controlling you rather than the other way around? It’s almost like being trapped in an invisible cage—you reach for your phone instinctively, scroll endlessly, and before you know it, hours have vanished.
You’re not alone. According to a 2023 survey by Reviews.org, Americans check their phones an average of 144 times per day and spend over 4 hours and 25 minutes daily on their devices. For some of us, it’s even worse. My screen time peaked at over 9 hours a day—nearly half of my waking hours spent staring at a screen.
I was canceling plans with friends just to stay home and scroll. Even when I was out, my phone had my full attention, not the people around me. My relationships suffered, my focus was shattered, and my productivity plummeted. I knew something had to change.
Through trial and error, I discovered strategies that helped me reduce my phone usage by 90%, from 9 hours a day to just 2 hours. Here’s how I did it.
1. Setting Specific Phone-Free Goals
At first, I had no structure—just a vague sense that I was wasting time. The real change began when I set clear, specific goals for myself:
- No phone during meals. This was tough at first, but it helped me engage in conversations and be present.
- No phone 30 minutes before bed. Breaking the bedtime scrolling habit significantly improved my sleep quality.
Each goal became easier over time, and small victories fueled my progress. If you want to cut down on screen time, start small and gradually build on your successes.
2. Creating Phone-Free Zones
Another game-changer was designating phone-free areas in my home:
- Dining room – Mealtime is for eating and conversation, not scrolling.
- Bedroom – Keeping my phone out of reach helped me sleep better and wake up feeling refreshed.
- Bathroom – Seriously, no one needs to be playing Candy Crush on the toilet.
At first, my hands instinctively reached for my phone. But with persistence, I broke the habit. If you struggle with this, try leaving your phone in another room or placing it in a designated “phone box” when entering a no-phone zone.
3. Replacing Scrolling with Alternative Activities
I knew that cutting back on phone use would leave me with extra time, and I needed to fill that void with something productive. I started:
- Creating content. Making YouTube videos kept me engaged and gave me a sense of purpose.
- Going to the gym without my phone. I paired my headphones to my Garmin watch, so I could listen to music without distractions.
By shifting my attention to meaningful activities, I stopped seeing my phone as the default way to fill downtime.
4. Turning Off Notifications
The constant buzzing and dinging of notifications was keeping me in a cycle of distraction. I turned off everything except for essential calls and texts. At first, it felt like I was missing out, but I quickly realized that most notifications weren’t urgent at all.
Now, instead of checking my phone compulsively, I check it on my own terms—periodically throughout the day. The result? Fewer distractions, more focus, and greater peace of mind.
5. Setting Clear Boundaries with My Phone
I also created strict rules for when and how I use my phone:
- Checking my phone only during designated times (e.g., lunch break, after work).
- Turning my phone off while working. At first, this was terrifying, but it dramatically improved my productivity.
Breaking the cycle of compulsive phone checking wasn’t easy, but with time, I adapted. Now, I feel more in control of my time rather than being controlled by my phone.
The Key Takeaway: Balance is Everything
Smartphones aren’t inherently bad—the problem is our relationship with them. For some, screen time is harmless, but for many of us, it spirals into addiction without us even realizing it.
The key is to build a healthier, more balanced relationship with technology. Start with small changes, hold yourself accountable, and be patient. You might slip up, but that’s okay—what matters is that you keep moving forward.
If I can go from 9 hours a day to just 2, so can you.
Check out my previous post here!