Prisoners of our phones: how to effectively reduce your screen time

As I’m writing this article, it’s a Friday afternoon, and my screen time is already at 2 hours 43 minutes today. Last week, my daily average was 5 hours 29 minutes, which frustrates me endlessly, since one of my goals this year has been to get off my phone. With apparently no progress being made, despite deleting Instagram and TikTok (which I thought was the cause of my time-wasting phone habits), I’m left questioning if I have a phone addiction and what more can I do?

Smartphones are such an integral part of daily life that it’s difficult to imagine a world without them. Although they have their benefits, improving communication and offering entertainment, there is overwhelming evidence linking them to mental health issues such as depression, anxiety and insecurity. Social media is a huge contributor to these issues, as we are bombarded with photos of “perfect” models and open access to the details of each other’s lives. Scrolling through social media is highly addictive and it’s not uncommon to unknowingly pass a few hours watching TikTok videos. Nomophobia is the name given to phone addiction; more specifically the fear of being without your phone. Yes, this is an extreme, but it is incredibly worrying to think about how dependent we have all become.

I’ve found that since deleting social media apps, I still open my phone in moments of boredom and spend more time watching Netflix. At the end of long days of studying, I feel the need to relax through mindless activities, something light where my brain can switch off. Both TV and scrolling social media provide this relief, and I don’t think it’s completely unhealthy. There is a huge societal focus on productivity, making us feel guilty when we’re not working. Ironically, the two worlds collide in YouTube and TikTok videos about productivity, which many of us watch in order to procrastinate. In reality we need a balance of relaxation and work. Can we get this same feeling of detachment without using screens? More importantly, why do we feel this need to feel detached or numb? Perhaps the overwhelming pressures of society and the non-stop feeling of daily life.

Deleting social media is an effective way to reduce screen time and improve mental health in general. Even simply disabling notifications and using aeroplane mode will have an impact; it removes the temptation of constantly checking your phone. Alternatively, apps like ‘Flora’ and ‘Study Bunny’ can motivate you to stay off your phone while studying. Finding new hobbies and prioritising them in your day will also help but you have to be intentional, proactive and have self control; picking up your phone is infinitely easier than picking up a book, for example. For those wholeheartedly committed to cutting down screen time, the hardcore way would be switching to a brick - an outrageous suggestion to many, but actually a trend that’s returning alongside the popularity of disposable cameras and y2k fashion. To me, it’s an exciting and romantic idea; to live a little back in time and be more present in the moment, with no attachment to the virtual world.

Ultimately, we have to look at the future and decide how we want to spend our time. If I continue with 5 hours per day, that will be 76 full days each year! Everyday I hear myself complaining that I don’t have enough time to spend time on things I love, hobbies I’ve neglected - this is a reality check: the time is there, choose to use it!