How often do you check your phone in a day? Like, really think about it.
Do you reach for it the second you wake up? Scroll while you eat? Watch videos when you’re supposed to be doing work or homework? If so, you’re so not alone. But here’s the thing: we rarely stop to think about how our devices are impacting us, both the good and the bad. So, let’s break it down and figure out what’s really going on.
Step 1: Take a Real Look at Your Screen Time
Before you roll your eyes, I’m not going to ask you to delete all your apps and become a hermit. This is about being aware. Go into your phone’s screen time settings (yes, it’s hiding in there somewhere) and look at the numbers. Be honest with yourself.
Ask yourself:
- What apps am I using the most?
- What times of day do I always grab my phone?
- How do I feel after I’ve been scrolling for a while?
You don’t have to share this with anyone. This is just for you to get a clue about your habits.
Step 2: What’s the Impact, Good and Bad?
Phones aren’t evil. Just like anything, there are good things and not-so-good things.
Positives:
- Staying connected to friends
- Entertainment
- A break from stress
- Learning cool things (yes, even on TikTok sometimes)
But also…
- Losing hours you meant to spend doing something else
- Feeling anxious or left out after scrolling
- Getting into online drama or comparison spirals
- Messing with your sleep because you’re on your phone late into the night
You don’t have to hate your phone but you do deserve to know how it’s affecting your brain and your day.
Step 3: Ask Yourself Why You Use It So Much
This part gets deep, but it’s important. Think about why your device feels so necessary.
- Are you bored and not sure what else to do?
- Do you feel nervous or awkward in social situations and your phone is your “escape”?
- Is it your way of zoning out after a stressful day?
- Do you grab it when you feel sad, lonely, or overwhelmed?
When you know the “why,” you can decide if your device is helping you… or if it’s just covering up something else.
Step 4: Is This a Problem for You?
Now that you’ve looked at how much you use your device, why you use it, and how it makes you feel…what do YOU think?
Ask yourself:
- Is this working for me, or is it getting in the way of stuff I care about?
- Am I using it to avoid something I need to deal with?
- Do I feel in control of my screen time or kind of stuck in it?
Nobody’s telling you what to do here. This is your call. But if you’re starting to feel like something’s off, maybe you should experiment with a change.
Step 5: Make a Low-Key Action Plan (Not a Full-On Detox)
If you decide you want to make a change, don’t go wild and delete everything in one day. That’s like trying to run a marathon without training. Small moves = big difference.
Try this:
- Don’t go on social media when you’re sad, mad, or feeling super low—it never helps.
- Avoid scrolling right before bed (blue light messes with your sleep) or first thing in the morning (you deserve peace, not chaos).
- Set a timer when you go on TikTok or Insta. You’ll be shocked how fast time disappears.
- Find other ways to chill—music, art, a walk, calling a friend, whatever feels good.
- Tell a friend you’re trying to switch up your habits. Maybe they’ll want to do it too.
This isn’t about punishment—it’s about freedom. More time, more focus, more energy, more you.
Bottom Line
Your phone is a tool—not your boss. You get to decide how you want to use it, how it makes you feel, and what kind of balance works best for you. No judgment, no pressure. Just curiosity and a little courage.
So… what do you want your screen time to look like?