We all know the feeling: it’s 11 p.m., you’re still scrolling through Instagram or TikTok, and you realize you’ve wasted an hour… or three. Reducing screen time can feel impossible when so much of our lives are tethered to our devices. But it doesn’t have to be that way. You can regain control over your time and attention without swearing off technology entirely. Here’s how.
Step 1: Figure Out Your Triggers
The first step to breaking any habit is understanding why you do it. Are you reaching for your phone when you’re bored? When you’re stressed? When you’re procrastinating? Spend a few days noticing when and why you pick up your device. Once you’ve identified the triggers, you can start to address them.
Step 2: Set Boundaries, Not Bans
Let’s be real: a zero-screentime lifestyle isn’t feasible for most of us. Instead of trying to quit cold turkey, set realistic boundaries. Maybe you don’t check your phone until after breakfast, or you set a rule that no devices are allowed in the bedroom. Small, specific changes are easier to stick to than sweeping declarations.
Step 3: Use Technology to Fight Technology
Yes, it’s ironic, but your phone can help you spend less time on your phone. Use app timers to limit your usage, or set up focus modes that block distractions during certain hours. Apple and Android both have built-in screen time tracking tools that can send you reminders when you’re close to hitting your limit. Another great trick is scheduling your phone to switch to a grayscale display during certain hours. Without the bright, colorful icons and photos, your screen loses much of its visual appeal, making it less tempting to mindlessly scroll.
Step 4: Replace the Habit
One reason we spend so much time on our screens is that they’re easy. They’re always there, and they’re designed to be endlessly entertaining. To cut back, you need to give yourself something better to do. That could be as simple as keeping a book or a puzzle on your coffee table, or as ambitious as picking up a new hobby.
Step 5: Embrace Boredom
Here’s a radical idea: what if you let yourself be bored? For years, tech companies have been selling us the idea that every idle moment needs to be filled with content. But boredom isn’t a problem; it’s a feature. It gives your brain a chance to wander, to rest, and to come up with new ideas. So the next time you’re tempted to scroll, try just… sitting with your thoughts.
Step 6: Be Kind to Yourself
Habits don’t change overnight, and you’re going to have slip-ups. That’s okay. Reducing your screen time is about progress, not perfection. Celebrate the wins—whether it’s an hour spent reading instead of scrolling, or a dinner where no one checked their phone.
The Bottom Line
Reducing your screen time doesn’t mean you have to ditch your devices or become a digital hermit. It’s about finding balance and using technology in a way that serves you, rather than the other way around. With a little awareness and a few simple tweaks, you can reclaim your time and attention—and maybe even enjoy being bored again.