How I Cut My Screen Time in Half

...and How You Can Too

This is not an exhaustive list, but rather a list of tips and strategies that I implemented to reduce my embarrassing 8-hour screen time and give my poor eyes a break from the blue light (yes, I am typing this on my computer but it's different!). I wish I had this when I was trying to reduce the time spent on my phone, so here it is for you.

1. Delete Social Media

Yeah, we are off to a strong start but you had to know that it was coming. Most people spend the majority of their time on their phones absent-mindedly scrolling on social media and I was no exception. I wanted to stop using social media for a few different reasons but I won't lie and say this decision was easy. I was nervous that deleting my Instagram and TikTok would render me irrelevant. I had to accept that I likely would lose contact with some people and not be caught up on new TikTok lingo. Prayerfully, I realized that so much of my discontentment came from or was amplified by social media. For example, comparison, envy, and unproductivity in my life primarily stemmed from constant scrolling.

The dopamine hits I got from my drug of choice, social media, were not worth the side effects: feelings of inadequacy, a propensity to vanity, materialism, etc.

After a few weeks without Instagram, I came to understand that I would still have relationships with people worth talking to. If we can not interact without the messages being filtered through the superficiality of an Instagram story swipe-up, maybe that is okay. I am sure that some people with more discipline than me are able to reduce their time on the apps without deleting/deactivating their accounts. However, I know myself and I knew that if I wanted to stop using so much, I had to quit cold turkey.

2. Shut off your Phone for Periods of Time

Okay maybe I just haven't read enough blogs on digital minimalism but I feel like this tip is not talked about enough. There are so many times throughout the day when I pick up my phone simply as a reflex when bored without any purpose for using it. Again, my brain so desperately trying to get that cheap dopamine. Once I am looking at my phone I can too easily get sucked into the digital vortex by either random notifications or the infamous email app (checking and replying to emails is such an adult way to waste time, I am getting so old). The best way for me to combat this has been to shut my phone off if I know I will not need it for a chunk of time. This way, when I do go to check my phone and nothing happens, the slight letdown of just seeing my own reflection on the black screen serves as a reminder for me to do something more productive and that my phone is not a proper antidote to boredom.

3. Read More Books

That's it. Read more. Just replace the time spent doing nothing on your device with reading. There are so many reasons that reading is great which I probably do not have to remind you of but will anyways. Reading is entertaining. I just finished reading the classic novella by Tolstoy, The Death of Ivan Ilyich, and was quite surprised by how much I laughed- for those who haven't read it, believe me, it is comical at times, despite the title- while reading a book written in the 1800s. Smart people read. If you want to grow your vocabulary or gain practical knowledge then reading is one of the most accessible ways you can do that. I love libraries and have a fear that they are going to shut down if no one checks out books so I implore everyone to go to their local or university library and find a book to borrow. For me, evening reading a silly BookTok type of book is richer than messing around on my phone hopscotching to various apps. I believe that typically, reading is a more robust form of entertainment and learning than most short-form digital content.

4. Realize the Value of Time and Attention

Think of time as a currency. Would you prefer to invest in learning a new skill or spend your time binge-watching TikTok "get ready with me" videos? Do not misunderstand what I am saying. There is nothing inherently wrong with spending your time digitally. But think of that ROI. I love watching movies and podcasts. When I think of my time as something valuable I begin to be more mindful of what I consume and if it is even worth the *literal* unreplaceable portion of my life it will take. A lot of times I believe that watching a trashy movie is worth the time because ill find it humorous, I may learn something, or it could just be a new conversation starter. Though I am not getting my invested time back, I am doing something I personally find value in. You may find value in watching HGTV or listening to Joe Rogan. That is the point; be intentional in what you invest your time in whether it is on your phone or not.

The attention aspect of this point is similar to the time one but with a slightly more spiritual angle. The adage "We are what we eat" is true. Our heart starts to desire what we consume. With scrolling on my phone so much, I started to feel less in control of what I consumed. Whether it be social media posts, online ads, or youtube thumbnails, things just pop-up on our phones that we can't help but look at. It has been incredibly helpful when it comes to pursuing purity in Christ to pay attention to what I am paying attention to. Deciding to be intentional about looking more at the content I find edifying- or merely better than the garbage I was consuming before- gives me more of an appetite for that sort of thing.

If you are going to have a 6-hour screen time at least let those hours have a net positive effect on you. 6 hours per day is 42 hours a week which is a lot of time. If you wouldn't keep a job that causes you to covet or lust or compare or be idle or slothful then why are you allowing yourself to keep using your cell phone in a way that does?

Progress, Not Perfection

Accept that you will not be perfect. Maybe the new Love is Blind season dropped and you spend a whole day binge-watching. It happens. Have grace for yourself and take it one day at a time. Habits and lifestyle changes are not made in a day and they will not break after one slip-up. Just do your best and have accountability.

You got this,

Dani