Let’s be real—putting your phone down is hard. After years of working in social media management, I was used to constantly being plugged in. Checking notifications, staying updated on trends, and being available 24/7 became second nature to me. But when I transitioned to being a full-time stay-at-home mom and writer, I realized something: I needed to set boundaries with my screen time.
As much as I loved the idea of being “productive,” I was finding myself mindlessly scrolling during moments when I should have been present—whether it was with my son, writing, or even just relaxing. The constant connection left me feeling mentally drained and creatively blocked. That’s when I decided to make a change.
Here are five game-changing hacks that helped me cut back on screen time and reclaim my time and energy:
1️⃣ Use a Screen Time Widget
I’ve learned that awareness is key when it comes to managing screen time. So, I added a screen time widget to my home screen. This handy tool shows me exactly how much time I’m spending on my phone, broken down by app. Seeing those numbers in real time is a wake-up call.
This simple visual reminder keeps me accountable and motivates me to put my phone down and get back to being present. It’s hard to ignore the truth when the widget clearly shows me I’ve been scrolling for 30 minutes or more!
2️⃣ Keep Your Phone in Another Room
One of the easiest ways to reduce screen time is to remove temptation. I started leaving my phone in my office when I’m with my family. This means when I’m playing with my son or sharing a meal with my husband, I’m not distracted by incoming texts or social media updates.
Out of sight, out of mind is a simple but effective strategy. When my phone’s not within reach, I don’t feel the urge to mindlessly check it, and I can focus on the people and moments right in front of me.
3️⃣ Set App Blocks
I’m not going to lie—resisting the urge to scroll can be tough. That’s why I started using an app called Opal, a free screen time blocker. With Opal, I can block access to certain apps—like social media—during specific hours.
For example, when my son is awake and I need to be fully engaged with him, I have my social media apps blocked. This way, I’m not tempted to check Instagram or Twitter while I should be focusing on him. It’s been incredibly helpful in keeping my attention where it needs to be.
4️⃣ Ditch the Phone in Bed
Before I started setting boundaries, I had a bad habit of scrolling through my phone right before bed. But I quickly realized this wasn’t helping my sleep or mental clarity. The blue light from my phone was interfering with my circadian rhythm, and my mind was racing from all the content I’d consumed.
Instead of scrolling, I now make a habit of reading a book or journaling before bed. It’s become a relaxing routine that helps me unwind, reflect on the day, and improve my sleep quality. Plus, it’s given me a lot more peace of mind at night.
5️⃣ Use a Notebook Instead of Notes App
I love jotting down ideas for my writing, but I noticed that whenever I opened my phone’s notes app, I’d get sidetracked by notifications, messages, or emails. Before I knew it, the inspiration I had quickly turned into a distraction.
Now, I keep a cute pink notebook by my side for whenever inspiration strikes. I jot down ideas, thoughts, or snippets of dialogue the old-fashioned way, and it’s been a game-changer. I don’t have to worry about getting sucked into my phone, and I stay focused on my creative process.
Small Changes, Big Impact
Breaking phone habits isn’t easy, especially after years of being constantly connected. But these small changes have made a huge difference in my daily life. I’m more present with my family, I’m more focused on my writing, and I feel less overwhelmed by the constant need to check my phone.
Have you tried any of these hacks to cut back on your screen time? I’d love to hear what’s worked for you! Drop a comment below and let’s chat. 😊
Elizabeth Yuen 