Courtesy Unsplash

Let’s be honest: most of us spend way too much time glued to our phones, tablets, and laptops. Whether it’s endless scrolling, binge-watching, or “just checking one thing,” screen time can creep into every corner of our day. Before we know it, we’re spending more time with our devices than with, well, real life.

But it doesn’t have to be that way. Cutting down your screen time isn’t about going full hermit and living in the woods (though hey, if that’s your vibe, go for it). It’s about finding a better balance—and making room for the things that actually excite you. Here are five tried-and-true ways to break excessive screen habits and live a fuller life. 

1. Set limits like a boss (and respect them)

Your phone probably already tracks how much time you spend on it (creepy but helpful). Take a peek—you might be shocked. The good news? You can use that info to set real limits. Put a cap on your most addictive apps, or use tools like Screen Time (iPhone) or Digital Wellbeing (Android) to shut things down when you’ve hit your daily max. Even better? Apps like Freedom or Forest can lock you out of distractions so you can focus on literally anything else. As a general rule, no more than 1-2 hours is considered a healthy amount.

2. Make screen-free zones and times sacred

Draw some clear boundaries. Like, maybe your phone doesn’t need to join you at the dinner table. Or in bed. Or in the bathroom (you know who you are). Create spaces and times where screens are just… not invited. Start simple: no screens for the first 30 minutes of your day, or power down an hour before bed. You’ll be amazed how much more connected—and calm—you feel.

3. Swap doomscrolling for something delightful

Here’s the trick: don’t just try to cut screen time. Fill that time with stuff you actually enjoy. Dust off that book you’ve been meaning to read. Go for a walk. Pick up a hobby you loved as a kid. Cook something fancy just because. When you replace screen time with soul-filling activities, you won’t miss the scrolling so much—you’ll be too busy living.

4. Silence constant buzzing

Notifications are the digital equivalent of someone poking you every five minutes and saying, “Hey! Look at this!” It’s exhausting. Do yourself a favor: turn off the non-essential alerts. No, you don’t need to know the second someone likes your post or when there’s a 20% off sale. The fewer interruptions, the less tempted you’ll be to dive back into your phone every five seconds.

5. Out of sight, out of mind (literally)

This one’s simple but powerful: put the phone away. Like, actually out of reach. In another room, in a drawer, even in a kitchen cabinet if you have to. Just having your phone nearby makes it harder to resist the urge to check it. Remove the temptation, and suddenly you’re more present—whether you’re working, hanging out with friends, or just enjoying a quiet moment.

At the end of the day, cutting screen time isn’t about being perfect or even rejecting technology. It’s about being more present, more intentional, and less distracted. A few small changes can open the door to better sleep, more fun, deeper conversations, and that sweet feeling of actually living your life—not just watching it through a screen.