In a world where our screens are always within reach, it’s easy to lose hours scrolling, streaming, and tapping away. I know this all too well with TikTok being one of the biggest perpetrators, raising my screen time average while dragging down my productivity. My phone was the first thing I checked in the morning and the last thing I looked at before bed. The constant blur of social media posts, YouTube videos, and endless rabbit holes of mindless browsing. When life jumbles into one long stream of content instead of real, genuine experience and progress, something has got to change. Your life isn’t the screen in front of you, it’s the world behind it.

Excessive screen time in adults can negatively impact physical and mental health, leading to issues like poor sleep, eye strain, weight gain, and increased risk of anxiety and depression.  A study from The CDC found that 1 in 4 teenagers with 4 hours or more of daily screen time experienced anxiety or depression symptoms. The American Optometric Association says that prolonged screen time can lead to computer vision syndrome, which includes symptoms like eye strain, blurred vision, headaches, and dry eyes. In an article from Michigan State University they find that blue light emitted from screens can interfere with melatonin production, making it harder to fall asleep and leading to poor sleep quality

On top of the apparent physical and emotional downfall, social media often creates an unrealistic standard of comparison. In only seeing the highlights of others’ lives and the proper, posed version of themselves, it can be easy to develop feelings of self-consciousness and a “Why can’t I be like them” mentality. To be constantly plugged in and more disconnected from reality than ever is causing more harm than good in our lives.

Realizing my dependence on my devices was one thing, but breaking free from it was another. I started small: setting screen time limits, turning off unnecessary notifications, and designating tech-free hours before bed, all the things people have been saying to do since screen time first became this big concern. The most impactful change came from downloading an app called Opal that helped me track my phone usage also made me see just how much time I was wasting on unproductive things. At the beginning of my journey, I was spending over 7 hours a day on my phone, now that number has gone down to about 3 hours a day. Slowly but surely, I I’ve started reclaiming my time and attention.

Here’s a few things you can do to start getting that screen time down and get back to being productive and present in everyday life.

1. Utilize your phones built in screen time tracker or download an app for more in depth tracking.
   1. The app I’ve been using is called ‘Opal’, you can get the premium version for more insight, but the free version gets the job done just fine. It allows you to set focus schedules that block a certain set of apps for a set duration of time. You can see just where your time goes, and it’s really good for seeing just how your habits have changed, and which apps are your biggest culprits. Personally, I think the blocking of set “distracting apps” is a lot more effective than the built in screen time tracker on most phones.
2. Create a physical barrier between you and your phone whenever you need to really lock in and get stuff done.
   1. I mean it. Take the phone and put it across the room, shove it in a drawer, give it to someone whatever it takes just make sure it is out of sight and out of mind. If you know you can’t deny the sweet temptation of a nice doomscroll then think ahead and get rid of the distraction. If you’re worried about losing track of time you can set a timer on your computer or get an actual physical timer to remind yourself “hey my phone is somewhere else don’t forget it.”
3. Utilize aesthetic focus timers.
   1. Maybe its just me, but the second something is cuter I’m more motivated to use it. This heavily applies to my focus timers. It’s an easy way to set your phone and forget it. I like to use ‘Focus Traveller’, but there are others like ‘Focus Habit’, ‘Pomocat’, and ‘Forest’ that not only look cute but incentivize your focus time in the form of a mountain climbed or a plant grown. Set a time period you want to study or do work for and get to it!
4. Break up with social media.
   1. Controversial I know, but if it’s doing more harm than good you need to let it go. Delete the app from your phone until you can see your daily life without it. If you’re unwilling to go full delete forever, you can also try a detox for a set period of time. One week without TikTok isn’t going to kill you trust me.
5. Schedule time in your day for screen-free activities.
   1. Replace scrolling time with hobbies like reading, journaling, or exercising. Personally I like to paint, even if I’m not good at it, its relaxing and sometimes I’ll have a nice end product I can display in my room or on the fridge at home.

The shift hasn’t been easy, but it’s been worth it. While I still use my phone and laptop daily, I’m learning to control my screen time instead of letting it control me. Even just becoming more aware of that “I’ve been scrolling way too long, let me stop before the brain rot sets in” feeling, that’s a big step! If you’ve ever felt trapped by your devices, know that it’s possible to change. It starts with small steps, and each step brings you closer to a life that’s more present, more balanced, and more fulfilling.