The guide to reduce screen time

Summary

Completely quitting social media is getting less and less realistic. Platforms like Instagram or TikTok can be essential to connect with friends, but it’s easy to get hooked. We’ve all been there: someone shares a Reel, taking you into an hour-long rabbit hole of cats dancing to Shakira. It’s fun, but you feel frustrated and powerless. Can we find balance between being “chronically online” and becoming a buddhist monk? It turns out that taking action isn’t that hard. Having spent countless hours as a student and later working, I’ve collected over 40 tips to reduce your screen time. Understand the Why Start by understanding why you use your phone even though you don’t want to: Boredom Anxiety Procrastination Muscle memory Spending time on social media is okay! Not just to connect, but also for coping. We’re human, and getting our mind off a problem can relieve stress to tackle it later. In a study on Twitch livestreams helping people through tough times, 82% found them at least somewhat helpful. Having that in mind, we all reach a point where being online is counterproductive. It depends, but deep inside you’ll know when that happens. Changing your Mindset Most importantly, change your perspective from “using your phone less” to “doing something else more”. What would you rather do than scroll on social media? Make a list of 5 items: Don’t start doing them all at once or build unrealistic expectations. Start with small goals like simply showing up to an activity, and take it from there. Tools are a useful band-aid while you tackle the root cause. Especially because “tackling the root cause” might be an endless task. The following ideas will add friction to addictive apps, remind you that maybe it’s been too long, and keep you accountable. Built-in Screen Time Features In case you don’t know it, Android and iOS include powerful features to lower your phone time: iOS Screen Time (available since iOS 12): Open Settings on your iPhone, iPad, or MacBook Look for “Screen T...