Disconnecting to Connect: A Cry For Help in Reducing Phone Screen Time

As someone who has always been attached to my phone, I’ve started to realize the negative impact it’s having on my life.

I find myself constantly checking social media, responding to emails, and scrolling through news feeds, even when I’m supposed to be relaxing or spending time with loved ones. It’s become a habit that I struggle to break, and I’m starting to feel the effects on my mental health and overall well-being.

I know I’m not alone in this struggle. In fact, a recent study found that the average person spends over four hours on their phone each day. That’s a significant chunk of our day that we’re giving away to a device, and it’s starting to take a toll. I’ve noticed that I have a harder time falling asleep at night, my neck and shoulders are constantly tense.

Photo by An Tran on

So as my New Year’s Resolution for this year, I’ve decided that it’s time to take control and reduce my phone screen time. But it’s not going to be easy. Our phones have become such a central part of our lives, and it’s hard to imagine going without them. But I’m determined to make a change, and I know that with a little bit of effort and some helpful strategies, I can start to break the habit and reclaim my time.

One strategy I learned is setting aside specific times during the day to check my phone. Instead of constantly checking it throughout the day, I’ll set aside a few times to check and respond to emails and messages. This helps me to stay focused and productive when I’m working, and it also gives me a chance to fully disconnect when I’m not on my phone.


Another strategy that will help me is turning off notifications for non-essential apps. I don’t need to be alerted every time someone likes my Instagram post or sends me a private message on FB Messenger. By turning off these notifications, I can reduce the number of times I feel the urge to pick up my phone and check my apps.

I know that reducing my phone screen time won’t be easy, but I’m committed to making a change. I’m tired of feeling like I’m constantly connected to my phone, and I’m ready to take back control of my time. It’s going to take some effort and discipline, but I’m confident that with a little bit of work, I can break the habit and start to enjoy all the benefits of a more balanced and healthy relationship with my phone.

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