How to overcome the urge to check your screens

If you’re anything like me, you’ve noticed just how addicting our screens are. They’ve slowly crept into every corner of our lives. And it’s not doing our mental health any favors. Ever heard of Electronic Screen Syndrome? It’s a real thing, and it mimics symptoms of conditions like ADHD, OCD, anxiety, and even depression. This is a huge wake-up call.

For me, I've realized it's time to make a change. Not only do I want to feel better mentally, but I also want to be more present in my life and the people I love. If you’re feeling the same pull, here are some practical tips to help you reduce screen time this year. Let’s do this!

1. Start your day off right

How you start your morning sets the tone for your day, so aim to keep the first hour screen-free. It might sound radical, but trust me, it’s life-changing. Here’s how to set yourself up for success:

• Put your phone on airplane mode or OFF (and charge it in another room) the night before.
• Consider getting an actual alarm clock so you don’t reach for your phone first thing.
• Create a screen-free morning ritual: Read an inspiring passage, write in a gratitude journal, meditate, go for a walk, list your day’s priorities, or simply connect with loved ones.

2. Set boundaries for social media and email

Let's be real, most people don’t expect you to be instantly available 24/7. The habit of constantly checking social media or email is actually on us, not them. Here’s what to do:

• Designate a couple of specific times each day to check email or social media. For example: 9 a.m. and 12 p.m. (and maybe once more in the evening for your social media).
• Set up automatic email responses letting people know you check messages only during certain hours. I saw a colleague do this, and it blew my mind in the best way—everyone set their expectations accordingly and respected his time more!
• Keep your phone’s ringer on for urgent calls, and you can relax knowing that people can still reach you in an emergency.

Reducing screen time requires organization and intention. Carve out dedicated chunks of time to get your work done, respond to messages, and uphold the boundaries you’ve set by putting the phone away otherwise. It may feel extremely uncomfortable at first, but the consistency will pay off! 

3. Turn off notifications and adjust your settings

App sounds, colorful badges, and notifications are designed to hook you in. Take back your power by:

• Turning off notification sounds and badges for all non-essential apps. 
• Removing apps from your home screen or phone entirely if they’re truly problematic.
• Adjusting your phone settings so apps appear in black and white. Yes, it's possible and it’s surprisingly effective!
• If you’re really struggling, buy a flip phone or a non-smartphone for you to use for large chunks of the day—especially during meals, social events, or relaxation time.

4. Manage withdrawal symptoms with mindfulness and joy

Yes, screen withdrawal is real. You might feel bored, restless, guilty, worried, or tempted to grab your phone. When this happens, pause and take a breath. Here’s a quick grounding exercise to reset:

• Name 5 things you can see.
• Name 4 things you can hear.
• Name 3 things you can feel.
• Name 2 things you can smell.
• Name 1 thing you can taste.

This simple practice shifts your focus and can help the urge pass so you don't feel compelled to act on it.

One of the best ways to reduce screen time withdrawal is to replace it with things that light you up. Ask yourself: What activities bring me joy? Maybe it’s reading a good book, listening to podcasts, going for walks, cooking, reconnecting with a hobby, or spending quality time with friends and family. Whatever it is, make a plan and carve out time for it. This both enriches your life and trains you to have "long attention" again. The kind of attention you had as a kid—immersing yourself in a simple activity for hours. 

5. Define non-negotiable vs. negotiable screen time

Let’s be honest: many of us need screens for work, and that’s okay. I think of this as non-negotiable screen time. But outside of work, there are plenty of hours in the day where screen time is entirely optional. Those are the moments where these steps can truly transform your life and relationships.

By starting small and being consistent, we can slowly rewire our habits, reclaim our time, and reconnect to the beauty of the present moment. I’m determined to break free from the pull of screens and start living life on purpose. Are you with me?