Many people my age are stuck with their eyes, hands, and mind glued to their phones. Guilty – I always have to have my phone on me, even if i'm not using it, because if I dont, I tend to worry that it's lost. Because of things like this, people soon realise how much time theyre losing being lost in a world that isnt real, and then when this time of years rolls around people resort to new years resolutions in hopes of fixing it all. One main resolution i've noticed is none other than lower screen time. So how do you lower your screen time?
You dont have to go from 8 hours daily to 30 minutes the moment your journey starts. While its not impossible, thats just going to torture you because youre not used to that. I reccommend setting small goals every few weeks/months. For example: from 8 hours daily to 6 for 3 weeks, then from 6 to 4 for another 3 weeks, then from 4 to 3, 3 to 2...so on. Its a long journey – you cant break a habit thats been built over years in one day just because you said so.
· turn off your phone and place it in another room
I know that eeeeeveryone says this, but it really does work! You just have to get through the first step of putting your device down and out of sight, because once that's done, sure, you can go back and grab it, but your brain will already be set on thinking what else to do.
That isnt technically lowering your screen time, but, for exmample, phones are way more comfortable for scrolling that a laptop, and a laptop is more comfortable for playing certain games than a phone. It really depends on the situation, but when I had a working laptop, my daily phone usage was only about an hour and the time spent on my laptop was mostly used for brain games, writing, and movie watching, which is already more mindful than scrolling.
· space out your screentime
Lets say you set a goal: 4 hours. And then there you go, wake up and use those four hours up before noon, then be unhappy and irritated the rest of the day because youre bored. Thats why you need to space it out. It doesnt have to be 10 minutes at a time, it can be inconsistant: 10 minutes in the morning, an hour after lunch, 20 minutes before dinner...youre not on a tight schedule. Set timers every time you pick your device up!
· notice when you tend to use your device most & think of alternatives
I tend to use my phone during breaks at school or right before bed, so I started carrying mind games, books and notebooks around to have an alternative. Doing that wont became a habit isntantly, but if you ever simply choose to get something else that isnt your device, its already a win as the time that you wouldve spent looking at a screen was relplaced by something new. I also find it great to reflect during the time when you'd usually scroll. I use a small pocket notebook to track my progress, write how I feel about it, and set future goals.
· build a morning + night routine
I'm not much of a to-do list person, but i'm trying to become one. Setting a routine that doesnt include screentime, and strictly following it really helps. It also builds discipline, and when breaking a long term habit — that is what's important.
Basic, but important. Before you start any of this, set a goal that isnt just 'less screentime', be specific. For me, the goal is to be more present in my life; lower screentime is just something I have to have in order to reach my main goal. For others it could be to preserve their eyesight, be more active, consume less... Having a goal thats unique to you helps to look forward and remember just why you are doing this.
Thats all I have to say for now. I know this isnt my usual content, but this was so much fun to make, even despite the technical issues... I'm really curious if anyone will see this and like it, and perhaps want more content like this from me on other topics (if i can)?
I plan on getting back to my daily diary posts after new years, so i'll see you then :)
