I didn’t think I spent that much time on my phone. I pick it up now and then and have a quick scroll while waiting for something like the kettle to boil. I have a night time scroll to wind down or morning scroll before I get up properly. However, I’m not ‘addicted’ to my phone. I don’t use it when with people and I’m often just present in the moment, such as on a walk. So imagine my shock when I started keeping track and on one particular day – a day where I thought I was quite present, I racked up almost 9 hours of screen time! Pretty horrific really, isn’t it? There and then I decided to reduce my screen time.

Within that day – which was my worst, but the others weren’t far off enough for my liking – I had picked up the phone 123 times. Received 129 notifications (I turn most off including all social media, so this one surprised me). Over the course of the week, I had spent 30 hours on my phone in some capacity, whether focused or indirectly. That’s almost a full time job managing my phone!

How do I have so much time?

Now, let me get my excuses in. Because we all have them, don’t we? I had a long phone call – 2 hours. I did some meal planning, some job searching, and also some task planning. I was sending WhatsApp voice notes and receiving them which accounted for over 2 hours throughout the day (lumped in with ‘Social’ on the tracking). So it’s not as if I was actively sat around on my phone for that long, but I did actually make use of it for 9 HOURS!

I am currently not working a full time job, so I’m aware that I am using my phone more than ever, but I can still spend that time more productively. Then I become torn because what’s more productive and better for you than human connection. The problem is, it’s not all connection. Our phones are so often in use now that they’ve become part of us. I always hated the idea of wearables, or the thought of future technology making us so accessible, but here I am with a mini computer strapped to my hand so much, it might as well be part of me.

Want some reasons to reduce screen time too?

Improved Mental Health:

• Excessive screen time, particularly on social media, has been linked to higher rates of anxiety, depression, and loneliness. Reducing screen time can help improve mental wellbeing by promoting more face-to-face interactions and reducing exposure to negative online content, plus the thief of joy, comparison.

Better Physical Health:

• Prolonged screen use often leads to a sedentary lifestyle, contributing to health issues like obesity, poor posture, and eye strain. Reducing screen time encourages more physical activity and healthier habits.

Enhanced Sleep Quality:

• The blue light emitted from screens can interfere with the production of melatonin, the hormone that regulates sleep. By limiting screen time, especially before bed, individuals can experience better sleep quality and improved overall rest.

Increased Productivity:

• Excessive screen time, especially on non-work-related activities, can reduce productivity by causing distractions and decreasing focus. Cutting down on screen time can help you stay more focused and efficient in tasks.

Stronger Personal Relationships:

• Spending less time on screens allows more opportunities for meaningful face-to-face interactions with family and friends. This can strengthen personal relationships and improve communication skills, leading to a more connected and supportive social environment. So rather than pick up the phone, invite someone over!

Do you have a screen time issue?

Look back over the past week at your usage (search your settings to see it), and see where your time on your phone goes. You might be surprised at how long a ‘quick scroll’ before bed actually is. If you really want to keep an eye on it, you can add a widget to your home screen so that you see it easily daily – which I absolutely recommend because it’s opened my eyes to my activity!

How to Reduce Time Spent on the Phone:

Time-blocking:

• I will be time-blocking my phone usage. This means that I will have specific times to check it throughout the day.

Turn off notifications:

• I thought I’d cracked this one, but 124 in a day is excessive, so I will be actively switching them all off except reminders.

Mute conversations:

• I love random messages throughout the day, and actively being part of group conversations. However, the conversations that can wait, will wait.

Setting boundaries:

• Just because I am technically free or home, it does not mean I don’t have plans for my day. I want to honour these plans and you should too.

I’ll be back with results and my thoughts on reducing screen time soon.
In the meantime, let me know in the comments if your screen time has surprised you or if you have actively worked to reduce it.