Remember back in 2018, when iOS introduced the Screen Time feature and similar apps appeared on Android? We all collectively freaked out over how much time we were spending on our phones. Five years later, have we successfully minimised these digital distractions?
The short answer is no. In fact, average screen time has increased by almost an hour per day since 2013, with Gen Z now spending around 9 hours a day on their devices.
Before diving into a guilt spiral, though, it’s important to remember that screen time isn’t inherently bad. If it’s not interfering with your relationships, work, or health, there’s no need to panic. However, anecdotally, most people admit they’d prefer to spend less time glued to their screens. If you’ve been trying to make improvements in your personal or professional life without success, it might be worth considering whether swapping some screen time for other activities could help. The following suggestions are easy to implement, whether you’re looking for a temporary detox or a more permanent shift. Tailor them to your lifestyle—after all, balance is what we’re aiming for.
Reducing time spent on my smartphone will allow me to _____
Read more? Get outdoors? Knowing why you want to spend less time on your phone is the first and most important step toward making that change. Without a clear reason, it’s hard to stay motivated. Are you trying to free up more time in your day, or perhaps create more mental clarity? Whatever it is you are looking to achieve, set aside this daily creative or active time by planning it into your week. Check out this guide to Getting Things Done if you are looking for some more tips on this.
Hack #1 Here’s a useful trick: pick up hobbies that require both physical involvement and focus, like knitting, gardening, pottery, or puzzles. Since your hands will be busy, you’ll find it much less tempting to reach for your phone.
Only keep apps that spark joy
Yes, I’m a Marie Kondo fan, and I believe this approach works just as well on your smartphone as in your home! If there are apps you no longer use or that leave you feeling negative, simply delete them. There was a time when they served a purpose, but that time might not be now. And remember, it’s not permanent—you can always re-download them later if needed. Clearing out your app space is a quick and effective way to create more mental space.
Hack #2 If deleting your favourite app feels too drastic, another option is to move certain apps, like social media, to a different device like your iPad. If they’re not on your phone, it’s far less convenient to access them, which helps reduce the mindless picking up of your phone and scrolling. It's all about being intentional with your time and breaking the habit of mindless engagement.
Choose your notifications—don’t let them choose you
One of my personal pet peeves is when my phone dictates what I need to know and when. At first, I tried deleting all notifications, but that just led to obsessively checking my phone multiple times an hour, worried I might miss something important. A better approach is to decide what you want to be notified about and how you want to be notified. This way, you can leave your phone alone, confident that you’ll be alerted only for things you consider important.
Hack #3 The best thing I did for my sanity was disabling notifications for WhatsApp group messages while keeping them on for individual messages.
Make time for screen time in your day(!)
This might sound counterintuitive, but scheduling dedicated, guilt-free screen time can actually prevent it from creeping into other parts of your day. You’ve already prioritised time for the changes you want to make, so this comes secondary. Personally, I enjoy 30 minutes each morning with a cup of tea and my phone, and I often and curl up with it for another while in the evening. During the day, I only respond to notifications when I’m not busy. Some days it adds up to an hour, other days more—and I never feel bad about it.
Hack #4 Set screen time limits on certain apps to help stick to your planned time, or designate “no-phone” zones in your house to create screen-free sanctuaries.
Switch to Grayscale Mode
Turn your phone’s display to grayscale to make it less visually stimulating. Colors are designed to grab your attention, and social media apps, notifications, and games rely on this to keep you engaged. By switching to grayscale, your phone becomes less enticing, helping reduce the urge to mindlessly scroll and use your device out of habit.
Hack #5 Set up a shortcut to easily toggle grayscale mode on and off. Use it during times when you want to be more mindful of your phone usage, like in the evenings or during focused work sessions. You'll be surprised at how much less appealing your screen becomes!
Protect your circadian rhythm
A new report published in Sleep Medicine Reviews challenges the common belief that screens significantly disrupt our ability to fall asleep. After reviewing 11 studies from around the world, researchers found no strong evidence that screen light in the hour before bed makes it harder to fall asleep. The report suggests that it’s not the device itself, but rather our distraction with it—prolonging the time we stay awake—that has the greatest effect on sleep.
Hack #6 While future studies may shed more light on this, my advice is to set a digital curfew to prevent late-night doomscrolling. Better safe than sorry!
Hack #7 Wear a watch. If you wear a watch then you can use it to check the time instead of checking it on your phone. If you don’t pull out your phone to check the time then you aren’t pulled into an app. Simple.
If you find yourself distracted during conversations with family or friends, not fully present while playing with your kids, or constantly pulled away from work (and into TikTok!), it might be time for a reset. We know that constant distraction affects our focus, productivity, and overall well-being. But we also know the brain is adaptable—thanks neuroplasticity—you just have to put in the effort. I hope you find these tips helpful.
That said, life can sometimes feel like a pressure cooker, with little time to unwind. Whether you choose to decompress by scrolling through your smartphone or by putting it down to focus on something meaningful to you, it’s about making intentional choices. Make your time work for you, on your terms.
“Time you enjoy wasting is not wasted time.” – Marthe Troly-Curtin
https://www.kleinerperkins.com/perspectives/internet-trends-report-2018/