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I know that if I’m not actively guarding against it, I end up spending more time on my screens than I like. Knowing this about myself, I’ve put in place a series of habits that are kind of like bumper guards, keeping me from driving into the gutter of endless scrolling. It’s not that I think all screen time is bad—far from it. My phone helps me stay connected with friends, learn new things, and even write posts like this. But without guardrails, my relationship with screens shifts from something useful to something that feels a little out of control.
For me, the goal isn’t to live some idealized, screen-free life. I work in tech, I write online, and I genuinely enjoy certain parts of digital life. But I also know that my best days—the ones where I feel the most alive, present, and creative—are the ones where my screen time takes a backseat to real life. These habits are my way of making sure I’m using technology intentionally, rather than letting it use me. If you’ve ever felt like your phone was running the show instead of the other way around, I think you’ll find these daily habits helpful too.
1. Start your day without screens
How you begin your morning sets the tone for the rest of your day. If the first thing you do is reach for your phone, you’re essentially handing over your mindset to whatever notifications, news, or social media posts happen to be waiting for you. Instead, create a morning routine that’s centered around you, not your phone. Keep your device out of the bedroom entirely if you can, and swap that screen time for something intentional—whether it’s a few minutes of prayer, jotting down a few thoughts in a journal, stretching, or just sitting quietly with your coffee. It’s a simple shift, but one that helps you stay grounded before the digital world starts demanding your attention.
2. Set clear screen time limits (and actually stick to them)
Most phones have screen time features now, and they can be useful if you take them seriously. It’s not enough to set the limits—you have to decide in advance how you’ll handle the moment when your phone tells you you’re out of time. Will you respect the boundary or override it? The more you honor your limits, the easier it gets. Start with small changes: maybe you cap Instagram at 30 minutes a day, or you only allow YouTube during lunch breaks. The point isn’t to ban all fun—it’s to reclaim your control so you’re the one deciding when and how you use your screen, instead of letting the apps decide for you.
3. Create tech-free zones
This one’s about drawing clear physical boundaries. Pick a few places where screens just aren’t allowed—your dining table, your bedroom, or even your car. The idea is to protect a few moments of your day from digital distraction, creating space for real-life conversations, meals enjoyed without interruptions, or just silence to think. If you live with others, make it a family rule and hold each other accountable. Over time, these screen-free zones become little sanctuaries where your mind can breathe, without the constant pull to check for updates.
4. Batch your screen time
Every time you check your phone, your brain shifts into a slightly different gear. Those micro-checks might not seem like much, but they add up to a fractured, distracted state of mind. One way to fight back is batching—grouping your screen time into deliberate, time-boxed sessions. Instead of checking email 20 times throughout the day, check it twice. Instead of constantly peeking at Instagram, do a single 15-minute scroll session. This helps you break the habit of mindless checking and encourages you to engage more fully with the real world in between.
5. Use grayscale mode
If your phone feels less exciting, you’ll want to use it less. That’s the thinking behind grayscale mode, a setting that turns your screen from bright, eye-catching color to boring black and white. It’s surprisingly effective. Apps lose a bit of their visual sparkle, making the endless scroll feel just a little bit duller. You’re not blocking yourself entirely, but you are removing some of the built-in dopamine triggers that designers rely on to keep you hooked. Try it for a day—you might be shocked at how often you close your apps just because they look less fun.
6. Replace scrolling with something intentional
Screens are often our automatic filler when there’s a gap in our day—waiting in line, sitting in the car, unwinding after work. To break this habit, you need a go-to alternative. What’s something you enjoy (or at least feel good about) that could replace those moments? It could be keeping a book in your bag, listening to a podcast, doodling in a notebook, or even just taking a few deep breaths and people-watching. The point is to swap the reflexive scroll with something that feels more on purpose—something you choose, instead of falling into.
7. Set a bedtime for your devices
Your screens aren’t just stealing your time—they’re also messing with your sleep. The blue light interferes with melatonin production, and the endless content makes it hard to shut off your brain. That’s why a clear, non-negotiable tech bedtime is one of the most impactful habits you can create. Set a cutoff time (an hour before bed is ideal) and stick to it. Use that hour for anything else—reading, stretching, tidying up, chatting with your partner. The better your sleep, the stronger your self-control the next day. It’s a virtuous cycle that starts with powering down.
8. Curate your feeds (ruthlessly)
Not all screen time is created equal. Some feeds leave you feeling inspired, informed, or entertained in a healthy way. Others leave you anxious, annoyed, or just plain numb. Take time to clean house—unfollow accounts that stress you out, and follow more creators who bring something positive into your day. The more your digital environment supports your real-life values, the easier it is to use your screen time well—and to walk away when you’ve had enough.
9. Do one thing a day without your phone nearby
This might be the simplest habit on the list, but it’s surprisingly powerful. Pick one activity each day where your phone stays in another room. It could be your morning walk, your workout, cooking dinner, or even just eating lunch. When you do something without a screen, you give your brain a break from constant stimulation—and you remind yourself that you’re perfectly capable of being present without digital crutches. Over time, this builds your comfort with boredom and strengthens your attention span.
10. Track your wins (and your slip-ups)
Changing habits is a lot easier when you can see your progress. Each night, spend a minute reflecting on your screen use that day. What moments felt intentional? When did you fall into the mindless scroll? No need to beat yourself up—just notice. Maybe even jot down a few notes in a simple log. This helps you build self-awareness, spot patterns, and—most importantly—celebrate your wins. Every time you choose presence over a screen, you’re flexing the muscle of self-control. And the more you notice that, the more motivated you’ll be to keep going.
