The Mindset Shift that Cut My Screen Time in HALF 😅
It worked better than any app or website blocker ever has
The average American spends 5 hours and 24 minutes per day (!!!) on their phone, so it’s not surprising that reducing screen time is often a habit people are working on.
If you’ve never checked your Screen Time, you can do so on an iPhone by going to Settings > Screen Time > Your daily average should be displayed at the top.
No matter what your average is, it can be easy to see the number and feel guilty about the things we could or should be doing instead — even if we recognize that our phones are a valuable tool that connect us, help us run businesses, keep us informed, entertain us, and so much more!
I’ve tried various apps and URL blockers in the past to reduce my screen time, but the thing that made the most significant and lasting impact was a simple mindset shift.
And honestly I can’t even remember the exact wording or where I read it, but it went something like this:
✨Think of your attention like a battery. You wake up with a set amount each day. Choose wisely where you spend it ✨
That was it.
If I woke up and spent 40 minutes reading news articles and checking Twitter, a big chunk of my attention, energy, and creativity was being depleted before I even got out of bed.
If I took a ten minute break during the day, but instead of really resetting my brain I scrolled Instagram — I was returning to my desk just as unfocused as I was before the break.
Being able to visualize my daily amount of attention really helped me realize that it is finite and precious and that I’m in control of where I allocate it.
This doesn’t mean I never waste time on my phone. Or that a good scroll session doesn’t feel great after a long day. I definitely do. But this shift has helped me be more intentional about when I’m willing to spend my attention on those activities.
So when you wake up tomorrow, take a moment to picture that tank of limited attention you are starting the day with and think about where you need and want to spend it. When you find yourself sucked into a low-value activity, think about how much energy you have to spare and time-box it.
Other Things That Have Helped 📱
That mindset shift has really been the gamechanger, but there have been a couple other things I’ve done over the years to stay focused and limit my screen time. Like the mindset shift, these additional suggestions are also free and relatively simple:
CREATE A “DUMB” PHONE - I did this four years ago after reading “Make Time” by Jake Knapp and John Zeratsky. One suggestion they give is to make your smart phone “dumb” by removing as many apps as you can, and then moving those apps to secondary pages so at least the first page or two of your home screen are blank. That way, you can unlock your phone, see the time, make calls, check the weather etc. without being pulled into other apps or notifications. I keep my first screen free of all apps — and only have the world clock and my Google Drive widget placed on it. It makes a big difference!
TURN OFF NOTIFICATIONS - I’ve had all social media + email notifications turned off for almost six years and I don’t see myself ever going back. I check them when I want or need to, but am not pulled out of what I’m doing by notifications.
NESTED APPS - I took the “dumb” phone suggestion one step further and put all the apps I find distracting (Instagram, Twitter, Pinterest, YouTube etc.) into a folder which I then have nested on the second page of my phone. It creates just a bit more friction, so that I’m less likely to absentmindedly open those apps out of boredom or muscle memory.
📱 Are there things you’ve found helpful when it comes to reducing your screen time? I’d love to hear about it! Tap the 💬 icon to leave a comment.
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These are good ideas. I like the "dumb" phone with the first screen mostly blank. It helped me to group the apps by type. It has also definitely helped me to turn off all notifications other than the most important such as text and bank 😊 I am going to move the apps on my first screen now!
I love the idea of thinking of my attention as a battery. It can so easily get depleted. I haven’t had notifications on my phone for the last year or so and that was a HUGE game changer for me too.