Reconnecting to Life by Reducing Screen Time
I realized I was spending too much time online when I started feeling ashamed of my phone’s screen time usage. Instagram? Three hours. TikTok? At least four hours. And that didn’t even include the time spent on my PC or laptop.
Every single day, I was spending a minimum of seven hours aimlessly scrolling. The guilt of wasting so much time nudged me toward change.
Aligning My Time with My Life
I started with a self-imposed TikTok ban. While short-lived, I suddenly found myself with a hole in my day. My attention span was scattered. Instead of filling my life with tangible hobbies, I just scrolled on other platforms.
I didn’t want my life to continue like that—just university, work, phone, and bed. I wanted a life full of new experiences and genuine enjoyment. I wanted to share those moments with others for the simple pleasure of connection.
Committing to reducing my overall screen time helped me rediscover activities that bring me joy and allowed me to make better use of my time. It resulted in an improvement in my attention span and a deeper connection with loved ones.
Improving My Focus
When you suddenly have an extra seven hours a day, it feels weird. It took me a while to rediscover what I actually like to do. I tried a variety of new activities—everything from knitting to reading to jewelry making.
One activity that stuck was reading. I finished three books during the first week of my digital detox.
At first, I struggled to focus. I would read a page, and my mind would wander. My first impulse was to check my phone, and if I gave in, it would lead back to mindless scrolling.
It was hard to sit with just one thing: reading a book. Even getting through a few pages felt challenging. But by keeping my phone out of reach, I found it easier to resist those impulses and stay focused.
After just a week or two, I could read more than one hundred pages without even thinking about my phone. That improved focus began to trickle into other areas of my life as well.
Connecting More Meaningfully
An unexpected side effect of reducing screen time was reconnecting with loved ones. Social media can connect us, but I’ve realized those connections don't feel as deep.
With less screen time and social media, I began to see which connections were truly meaningful. When connecting with me wasn’t as convenient, who still reached out? Who did I want to talk to or spend time with in the real world?
I started calling people more often and having meaningful conversations. Using our actual voices allows us to connect on a deeper level. We can be more vulnerable and honest.
It’s easier to feel seen and understood—even about small, mundane things. I could hear someone’s joy as they described their breakfast or their exhaustion after a long day at work. These moments of connection felt real and more fulfilling.
Mindful Screen Time
Screen use may be an inevitable part of life but cutting out my unnecessary and unproductive habits has been transformative.
I’ve been able to focus more deeply on whatever I’m doing and be fully present. My significant increase in reading has been a tangible measurement of how much my focus has improved. I’ve also deepened my ability to connect with people on a more genuine level.
Ultimately, phones should be tools—tools we use consciously and mindfully. They can be all-consuming, but I’ve learned they are only as disruptive as I allow them to be.
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