You’re never going to come away from tech altogether—that’s just not how life works.
However, there’s no denying that we all spend way too much time staring at screens. According to Uswitch, Brits spend an average of five hours a day in front of screens, and that’s in addition to any work we do on laptops, tablets, or phones. We’re wasting a lot of our lives on tech, but it doesn’t have to be that way. Here’s how to start taking control over the situation and find a bit more balance.
1. Don’t check your phone first thing in the morning.
That reflex to grab your phone the second you open your eyes? It’s training your brain to be reactive before you’ve even had a moment to breathe. Suddenly, your day starts with emails, notifications, and scrolling, none of which give you actual peace or clarity. Try giving yourself even 10 minutes of screen-free time when you wake up. Stretch, drink water, step outside, or just sit in silence. Starting your morning on your own terms can shift your entire mindset for the day.
2. Create one phone-free zone in your home.
When screens follow you into every room, it’s hard to ever disconnect. By having just one space (like your dining table, bedroom, or bathroom) where devices are off-limits, you build boundaries without needing big changes. That one zone becomes a pocket of peace. Over time, it helps retrain your brain to associate certain areas with rest or focus, not constant stimulation. You’ll probably notice you miss it less than you thought you would.
3. Use “Do Not Disturb” more often than you think you should.
You don’t have to be reachable 24/7. Notifications break your focus and hijack your attention, even if you don’t respond to them. Hitting that “Do Not Disturb” button is a small move with a big mental payoff. Try setting it during meals, while working, or in the hour before bed. You’ll be shocked at how much calmer you feel when your phone isn’t lighting up every few minutes demanding your attention.
4. Replace one scroll session with something physical.
We often scroll when we’re bored or overstimulated, but our bodies crave movement. Replacing just one scrolling break with a short walk, stretch, or chore helps change your energy and clears your head. You’re not forcing yourself to stop using screens; you’re just swapping one autopilot habit for something more grounding. It doesn’t have to be a full workout. Just something that brings you back into your body and away from the feed.
5. Leave your phone behind for short errands.
Grabbing coffee? Running to the shop? You probably don’t need your phone for that. Leaving it behind just for 15 or 20 minutes breaks that habit of constantly checking it, even when nothing new is there. These mini breaks help you prove to yourself that you don’t need to be plugged in every moment. It’s a small act of freedom that adds up the more you do it. You’ll probably feel oddly lighter, too.
6. Set time limits on the apps that drain you.
You know the ones—social media, news, games. The apps that were meant to be fun but end up stealing hours. Setting a daily time limit, even something small like 30 minutes, helps create boundaries without quitting cold turkey. When you know your time’s capped, you start to use those apps more intentionally. It becomes less about zoning out and more about choosing what’s worth your attention. And once the timer hits, it’s your cue to check back in with real life.
7. Keep chargers out of the bedroom.
Charging your phone next to your bed makes it way too easy to scroll into the night or grab it first thing. Keeping chargers in another room helps create natural tech boundaries without needing a full detox. Even if you use your phone as an alarm, a cheap analogue clock can do the job just as well. Your sleep (and your mental health) will thank you for carving out screen-free wind-down time.
8. Take photos, then put the phone away.
It’s easy to fall into the trap of documenting everything—meals, moments, views—then instantly editing, posting, and checking who saw it. Taking a quick photo is fine, but staying glued to your screen while life’s happening around you? That’s when the experience gets lost. Try snapping your pic, then slipping your phone away. Post it later if you want to, but let yourself actually be in the moment. You’ll remember it more clearly when you’re not watching it through your camera roll.
9. Be aware of your “just for a second” habit.
You pick up your phone “just for a second,” but suddenly 20 minutes have vanished. That momentary check-in can turn into a black hole if you’re not paying attention. Catching yourself in the habit is the first step to changing it. Try asking yourself, “What was I reaching for just now?” It’s usually boredom, anxiety, or the need to escape. Once you know what’s driving it, you can start choosing a better way to respond instead of going into scroll mode.
10. Have at least one screen-free meal a day.
Meals are one of the easiest times to fall into the phone trap, especially if you’re alone. But taking even 10 minutes to eat without scrolling gives your brain a much-needed breather and reconnects you to the simple act of nourishing yourself. Try leaving your phone in another room or turning it face-down and out of reach. The more present you are with your food (and the people you’re with), the less tempted you’ll be to multitask your way through every bite.
11. End the day with something offline.
Scrolling before bed feels harmless, but it often leaves your brain overstimulated and restless. Ending your day with something quiet and screen-free, such as reading, journaling, or even tidying your space, helps you wind down more naturally. It doesn’t have to be anything fancy. Just something that tells your brain it’s time to let go. The more you build this habit, the more sleep becomes a proper reset instead of just a pause between scrolls.
12. Give yourself permission to miss things.
One reason screens have such a grip is the fear of missing out—on news, messages, trends. The truth is, though, you’re going to miss things, and that’s okay. You don’t need to be tuned in 24/7. Letting go of the pressure to be constantly updated is incredibly freeing. Life gets quieter, but not in a bad way. It creates space for things that actually matter, like presence, peace, and connection that isn’t filtered through a screen.
