A few months ago, I shared how I cut my screen time from 8h 55m to just 1h 25m. It’s been 5 months, so I figured it’s time for an update!

But first, here’s the link to my original post for those who missed it: My girlfriend helped me cut my screen time from 8 hours and 55 minutes to 1 hour and 28 minutes (Proof at the end)

Now, let me spill the tea on how cutting my screen time has seriously changed my life:

  1. More Time for the Good Stuff: Less time scrolling = more time doing things I actually love, like swimming, reading, studying, or just hanging out with my favorite people. Oh, and the focus? Unreal. I can now get through tasks without a million distractions pulling me away.

  2. Bye-Bye, FOMO: Turning off constant notifications and ditching the mindless scrolling felt SO freeing. I’m no longer glued to what everyone else is doing, and honestly? I’m way happier just living in the moment and doing my own thing.

  3. Sleep = Leveled Up: Cutting out phone time at night was a game-changer. I wake up feeling rested (finally!) and ready to tackle the day. My bedtime routine now feels like a cozy ritual instead of a late-night doom-scroll marathon.

  4. Actually Being Present: Whether I’m on a walk, vibing to music, watching anime, or spending time with my loved ones, I’m all in. No more multitasking with my phone in one hand and half-paying attention. My focus has gone from meh to next level—I can actually sit and read or study for hours now.

  5. Me and My Phone = Healthy Boundaries: My phone? It’s a tool now, not a time-suck. I only use it intentionally, and that little shift has made my days feel so much more productive and meaningful. Bonus: My anxiety and stress have plummeted.

  6. Stronger Connections: I’ve gotten so much closer to the people around me. Conversations feel deeper, and those phone-free moments (especially before bed) remind me how special undistracted time really is.

  7. SO Much Extra Time: Cutting my screen time has freed up so many hours of my life. I feel so much lighter, knowing I don’t have to carry my phone everywhere. Morning walks with my sister? Just vibes. No distractions, just enjoying the moment.

Real Talk:
The past few months haven’t been all sunshine and rainbows. I’ve been struggling with some pretty tough depression, and during sleepless nights, my phone became a way to cope and quiet my dark thoughts. But the good news? I’ve slowly been getting back into my healthy sleep routine over the past few weeks. Progress is progress.

P.S. Last time, a lot of you commented and DMed me asking for the article link because I couldn’t share it in the post. So here it is: A Practical Guide to Overcoming Phone Addiction

If you’re tired of battling the “screen time monster,” this article has actionable tips to help you reclaim your time, no matter how addicted you are. Seriously, it changed my life.

Good luck to everyone trying to cut their screen time. You got this, my friend! 💪

Lastly, I want to thank my girlfriend for her unwavering support throughout this journey and Discipulus for writing that transformative article that made a huge impact on my life.

  • jupyter_rain@discuss.tchncs.de
    6·
    12 days ago

    I want to get so badly over the sleep related part but somehow am not able to overcome this. I already hoped that a vacation would at least show me that I am able to sleep without a phone, when I do not have as much stress, but alas, there was nothing to be done. Any tips?

    • Blackout@fedia.io
      3·
      12 days ago

      Prep yourself for sleep, don’t just expect to go in and lay down. Right now your brain is in a routine that once you go to bed you will be adding stimulation to it so it’s habitual now. It takes a mental and physical effort to stop like any addiction. I would recommend a white noise machine as it helps distracts your thoughts and can get you over the hump.

    • CuddlyCassowary@lemmy.world
      2·
      12 days ago

      For me, listening to an audiobook read by someone with a soothing voice as I fall asleep is enough of a distraction to help transition from my monkey-mind stressful thoughts. It has to be a book I don’t actually care about following though, as I expect to listen to the story quite disjointedly over time. I’ve found some particular narrators I like and filter by them on my library’s app, and basically listen to whatever is currently available to borrow with them reading.

      • jupyter_rain@discuss.tchncs.de
        1·
        12 days ago

        I actually do this right after scrolling, but I still can not get past the scrolling part. I somehow need the dopamine-fix. Party because I am used to it, partly because of my days I guess. A book alone does not help, there needs to be next to nothing on my mind before I can even start with the audiobook.