How I Lowered My Screen Time

Published: May 23, 2025

I'm going to share the backstory of why I decided to lower my screen time — but if you just want to skip ahead to the steps, click here to jump to the steps.

Backstory

During my final year of A-levels in 2023, my screen time was at an all-time high — averaging around 9 to 10 hours per day (as you’ll see in the screenshot from January 2023). Most of that time was spent on Instagram, TikTok, and YouTube. And to be honest, I think it was because I was avoiding studying — numbing myself with dopamine and instant gratification. Looking back, that period probably reflected the state of my mental health. I was seeking approval, forcing friendships, chasing distractions — instead of focusing on things that made me truly grow or feel fulfilled in the long run.

The things that were actually good for me — studying, going to the gym, building something meaningful — felt hard in the moment. But I knew that kind of delayed gratification was what I really needed.

So, I decided something had to change.

Between 2023 and 2024, I began actively working to reduce my screen time. It wasn’t a perfect journey — it took lots of trial and error, slip-ups, and conscious effort. But by January 2024, I had cut my screen time down to 5–6 hours per day.

Fast forward to now in 2025, and my average phone screen time is around 2–3 hours per day. That’s a huge improvement — and the time I used to waste on my phone now goes toward things that actually matter:

Why Lower Your Screen Time?

Before we get to the steps, I want you to ask yourself two questions:

  1. What meaningful activities am I avoiding because of how much time I spend on my phone?
  2. Will curing my phone addiction help me do more of the things I love?

If you have reflected on these questions, then let’s move on.

The 6 Steps I Took to Lower My Screen Time

(Try them in this order, or adapt to what works best for you)

  1. Use built-in screen time restrictions
    Most phones have tools like Screen Time (iPhone) or Digital Wellbeing (Android). Set daily app limits and use downtime modes.
  2. Turn off unnecessary notifications
    Especially from social media, news apps, and anything that pulls your attention for no reason.
  3. Delete social media apps and use the web version instead
    The web is clunkier, less satisfying — and that’s the point. You’ll naturally spend less time there.
  4. Turn on Greyscale
    This removes color from your phone and makes everything less visually addictive.
  5. Set guilt-free time slots for your phone use
    Decide when you’ll allow yourself to use your phone freely — maybe after a workout or study session. Avoid using it right before bed or first thing in the morning.
  6. Use extra restriction apps like Opal or ScreenZen
    These add friction before opening distracting apps, helping you stay intentional with your usage.

Final Thoughts

Lowering your screen time isn’t about cutting off fun or turning your phone into an enemy — it’s about reclaiming your time and energy.

If you're anything like I was, your phone has become a safe distraction from boredom, stress, or even your goals. But once you start breaking that cycle, you’ll be amazed at how much more present, creative, and fulfilled you feel.

It’s not always easy — but it’s definitely worth it.

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