Last June, I decided to do something that felt kind of outrageous at the time: Cut back significantly on screen time. After years of learning how to slow down and find peace in my life, reducing screen time felt like the next crucial step in my journey of letting go and reclaiming my life.
I didn’t want to spend my days glued to my laptop working or mindlessly scrolling social media, only to feel disconnected from the life happening right in front of me. I wanted to watch a sunset without taking a picture, go to a concert without filming it, and hear about my friends’ lives over a cup of coffee instead of through their Instagram stories. I wanted to feel deeply connected to the beauty of life and build real, in-person relationships.
But I wasn’t sure how to reduce screen time without disrupting my work or social life. So much of modern life revolves around screens! I worried about what I might lose if I cut back—Would my coaching business suffer if I wasn’t constantly posting on Facebook? Would casting directors forget about me if I wasn’t showcasing my TV hosting work on Instagram? Would I miss out on all the hot gossip?
Then one day, I was waiting in line for coffee when I suddenly noticed myself scrolling Instagram. I had just had a beautifully slow and present morning walk, only to slip into old habits the moment I stopped moving. I was reading some terrible relationship advice that made my stomach twist with anxiety. And in that moment, it hit me: the most joyful moments of my life happen when I’m nowhere near a screen. Yet, here I was, letting my phone dictate my energy and mood.
That was my wake-up call. I realized I wasn’t the only one feeling this way—so many of my friends were struggling with screen addiction, too. And I knew something had to change.
I became determined to find simple way to cut screen addiction and to create a way of living and working that didn’t revolve around my phone. That’s not to say I don’t love a good movie or occasionally getting lost in a funny TikTok rabbit hole. But I no longer wanted to be hopelessly attached to iPhone apps. I wanted to reduce my screen time, break my phone addiction, and reclaim my life.
How to Reduce Screen Time Without Quitting Technology
1. I Reviewed My Weekly Screen Time
Before making any changes, I needed to see just how bad my screen time habits were. I checked my phone’s screen time tracker and was horrified to see I was averaging seven hours a day on screens—an alarming number that put me right in line with the national average. No wonder I felt like I was always working but never making real progress! Seeing that number was the motivation I needed to start cutting back.
2. I Cleaned Up My Apps and Set Up Downtime on My Phone
One day, I caught myself reacting to my phone vibrating over a completely useless notification, and I had to laugh. It was like I thought the president was calling—only to see it was a TikTok alert about a dance trend I didn’t care about.
That’s when I realized: apps make money every time I open them. Of course, they’re designed to steal my attention! I was determined to figure out how to stop mindless scrolling on social media. So, I took their voices away. I went into my settings and scheduled downtime from 8pm to 7am, making my apps “power down” during those hours. I also turned off all non-essential notifications, silencing the digital noise that had been filling my brain.
3. I Quit Social Media
For years, I told myself I needed social media for my business. But when I took a step back, I realized most of my coaching clients came from referrals, my agent handled my TV hosting gigs, and anyone who wanted to see my work could check my website. Social media wasn’t actually essential—it was just something I had convinced myself I needed.
So, I decided to take a social media detox! And it significantly improved my life! I may return to social media one day, but if I do, it will be from a place of joy and curiosity, not addiction or FOMO.
4. I Started Taking Regular Screen Breaks While Working
As someone who works remotely, avoiding screens altogether isn’t an option. But I could control how often I took breaks.
Now, I follow a simple rule: 45 minutes of focused work, followed by a 15-minute break—without screens. Instead of scrolling, I get up, stretch, step outside, or simply stare out the window and let my mind wander. These breaks help reset my energy and keep me from feeling drained.
5. I Created Phone-Free Zones
Remember the days when phones stayed in one place in the house? I decided to bring that back. Now, when I walk into my apartment, I “hang up” my phone in a designated area in the kitchen. I also leave my ringer on loud (instead of silent) so I’m not constantly checking my screen for missed calls or messages.
I also have a few firm rules: no phone during meals, no phone when I have company, and “Do Not Disturb” mode when I’m writing or working deeply. I’m not perfect—I break these rules sometimes—but having them in place has been a game-changer.
6. I Stopped Eating in Front of a Screen
At one point, I had a habit of eating lunch while working, shoveling food into my mouth while my eyes stayed glued to my laptop. Other times, I’d turn off my computer, only to pick up my phone and start scrolling while eating.
Now, I romanticize my meals. I sit on my balcony, take in the view, and actually savor my food. It’s such a simple shift, but it makes my days feel more luxurious and present.
7. I Started Reading Physical Books Again
Reading has long been one of my favorite pastimes. As a kid, you could catch me curled up on a couch reading—even on family vacations when everyone else was outside playing in the pool! But with Kindles and Audible subscriptions, it’s easy to substitute physical books for screens, which only contributes to screen addiction. Getting back to reading physical books was a no-brainer decision for me.
There’s something about sitting by the pool or by the window in my favorite coffee shop, turning the pages of a book on a slow Sunday morning, that makes me feel grounded and engaged with life. Now, whenever I feel an urge to watch a YouTube video or research something on my phone, I pause and remember—I have a book nearby, just waiting to be enjoyed!
8. I Stopped Taking So Many Pictures
There was a time when photographs were reserved for extraordinary moments. Now, taking and sharing pictures is the norm. But the downside of always capturing moments on your phone is that you miss the beauty of the present! Big moments always feel more surreal and special when I simply experience them instead of capturing them.
Since quitting social media, I have even less “reason” to take pictures. I enjoy the beauty of a flower, the mystery of a sunset, or a joyful experience with friends—without needing to document it. Special moments become sacred in a different way.
9. I Embraced Stillness in My Everyday Life
When you’re used to being constantly “on the go,” sitting still can feel uncomfortable. But I realized that embracing stillness is a powerful way to disconnect from screens and the demands of hustle culture.
Now, I practice stillness through meditation. Whether I sit on my meditation pillow or relax on my balcony, I take a few minutes a day to simply exist. I listen to the birds chirping, feel the breeze, and soak in the peace that’s always available when I slow down.
The Bottom Line: The Best Moments in Life Happen Away from Screens
Reducing my screen time hasn’t been about deprivation—it’s been about reclaiming my life. I didn’t want to wake up in ten years and realize I had spent more time scrolling than living. So, I made a change.
If you’ve been feeling overwhelmed by screens, I encourage you to take a step back. Track your usage. Set limits. Take breaks. Create space for real-life moments.
Because the truth is, the best parts of life—the parts that make you feel alive—aren’t happening on a screen. They’re happening right in front of you. You just have to be present enough to see them. Question: What’s one step you plan to take in order to reduce your screen time, so that you can slow down and reclaim your peace? Let me know in the comments below!
