I Halved My Screen Time from 7 Hours a Day — and Reclaimed My Life
Tanyel Mustafa
Last Updated 7 January 2025, 14:20
“Me when I put my phone down” reads the meme, with the text overlaid on an image of a person outlined in golden light, standing in a forest with arms outstretched. This figure exudes serenity. It’s also how I feel when I put down my phone, just like the 64,700 others who liked the post. I prefer myself without my phone glued to my hand, yet I ironically encountered the post after scrolling for 15 minutes, barely dressed after a shower. I don’t recall when it became second nature for me to check my phone before doing anything else.
Avoiding Social Media
I’ve always aimed to steer clear of social media accounts. My Facebook profile was created by a friend seeking likes on her posts. My Instagram started as a hidden digital scrapbook but became public when friends discovered it. I downloaded Snapchat for an internship requirement and reluctantly gave in to TikTok when a former boss recommended it. I learned that TikTok could become “addictive” after watching 260 videos, something that can happen in under 35 minutes. Although this statistic seems exaggerated, once the app realized I enjoyed cats, music history, makeup, and restaurants, it held my attention like a vice. A small part of me cringes when I say, “Shall we check out this place? I saw it on TikTok.”
I’m tired of scrolling through videos about horrific true crime stories, then switching to comedy skits, pet videos, meme slideshows, and more tragic news. It feels desensitizing, and I often worry about the impact this has on us collectively.
Time Spent on Apps
You wouldn’t guess that I dislike being on these apps based on the hours I spend scrolling. My weekly averages show I’m using my phone for just under seven hours a day—a figure that places me between the Gen Z and millennial averages of over seven and six hours 42 minutes, respectively. Completely quitting social media isn’t appealing, and it seems counterproductive to my job.
Something Must Change
Professor Alessandra Lemma, a psychoanalyst and fellow of the British Psychoanalytical Society, informs me that problematic phone usage shows itself through “finding it hard to control how long you are online” and “feeling uncomfortable if you haven’t checked it in a while.” Both apply to me. While social media can be a coping mechanism for stress, it often exacerbates it, diverting our attention from what we actually feel. Instead of confronting our thoughts during periods of solitude—like waiting for transport or a friend—we instinctively reach for our phones. “In contemporary culture, we have eroded the experience of waiting,” Lemma explains, noting that by looking at our phones, we halt our thoughts.
The Stress of Work
I mention to Lemma that my screen time drops by around 40% when I’m on holiday. She expresses, “This indicates a difference in how you feel while on holiday versus at work that diminishes your need for your phone.” She believes I may be relieved from the interpersonal stresses of daily life when I’m away.
High Value of Being Offline
Considering the high regard in which being offline is held, it’s a symptom of our phone overuse. The goal isn’t to be online more; if we could manage our screen time better, there wouldn’t be a need to disconnect. Besides, I enjoy receiving likes on my posts (a modern dopamine hit) and keeping up with friends’ updates. I just don’t want to feel tethered to my phone or compelled to scroll every time a free moment arises. Instead, I contemplate alternative activities: reading a book or magazine or, heaven forbid, simply sitting with my thoughts. Thus, I committed to six weeks of reducing my screen time.
Initial Frustration
Initially, I became frustrated by my inability to detach from my screen. Why was I scrolling? I felt no better for it; in fact, I was disheartened as I recognized the minutes slipping away, benefiting only those profiting from my doomscrolling. I began actively resisting the urge each time discomfort, stress, or procrastination arose. Yet, it was instinctive to pick up my phone during any uncomfortable moment. It took days of consistent self-recrimination before the urge to reach for my phone diminished.
Time Limits on Social Media
I implemented daily time limits of 30 minutes for my social media apps. I was astonished at how quickly that time would disappear and even more surprised when I realized how much content one could consume in such a short span, especially when I got the “you have five minutes left” warning. Try it yourself; you’ll find it eye-opening. These reminders helped me stay accountable. If I exceeded the 30-minute mark (I could snooze or ignore the limit), it prompted me to ask if I really needed to continue. The answer was almost always no. However, if I determined it was necessary (to send a message, post a photo, or enjoy more memes), I accepted it with peace of mind. I also began utilizing the Instagram “close friends” feature more, appreciating the privacy and less pressure regarding what I posted, saving both time and worry. Additionally, I deleted Hinge again; it had consumed enough time without giving back. Gradually, I reclaimed my time and began to feel more in control rather than being dictated to by my phone.
Finding Balance
At times, I do appreciate a mindless scroll to unwind after a long day. Lemma reassures me that distraction can be a positive mental break—provided the content is calming, which can be tricky when my feed is curated by the algorithm instead of me. Six weeks in, even with the longer scrolls that now feel like earned “treats,” I’m pleased to report I’m averaging between three and a half and four and a half hours of screen time daily.
The Reality of Screen Time Goals
A study reveals that 40% of individuals want to lessen their screen time, yet 27% doubt their ability to do so. This makes sense, as scrolling is a personal habit: no one else is swiping our fingers, and no one else will compel us to stop. Ultimately, it comes down to commitment. Although I aim to continue reducing my screen time, this month of lesser usage has led me to read more (I finished three books over Christmas), improved my mood, made my mornings begin more promptly, and extended my battery life. I now possess better control over my downtime. When I choose to scroll, it doesn’t bother me as much. I feel less pessimistic about my phone than I did initially, and I’ve recalled that social media can bring joy. My phone isn’t the enemy; rather, it reflects my learned behaviors. Mastering those behaviors means my screen time won’t seem like a failure. Now, I will dedicate five minutes to sending my friends endless kitten videos.
