It's a challenge bigger than any daytime quiz show: trying to spend less time on your phone. You chat to colleagues about their screen time just to feel better about your own eight-hour TikTok binge. Charging your phone in another room may help initially, but old habits soon return. Research suggests each additional hour of screen time in bed is linked to a 63% increase in insomnia risk and 24 minutes less sleep.
One writer shares her journey to a two-hour daily average smartphone screen time, maintained for over three years. The turning point came after a night of drinking, when she saw her ex on Instagram with a close friend. Though the breakup was amicable, the unexpected emotion prompted her to delete Instagram and vow to change her habits.
A colleague recommended the book 'How to Break Up With Your Phone: The 30-Day Plan to Take Back Your Life' by Catherine Price. According to the book, extended phone use affects memory, focus, and information absorption, while phone notifications trigger stress hormones and addiction signs. The rise of 'rawdogging' commutes—ditching music, podcasts, and scrolling to sit with one's thoughts—reflects how overstimulated people have become.
The 30-day plan included questions about true happiness and a tech-free weekend. The writer followed it loosely and still uses social media every few days, but finds it easier once past the fear of missing out. Tips include making yourself be bored during commutes, which gives your brain a moment to breathe. In the UK, people spend an average of 45 minutes daily on TikTok, 45 minutes on YouTube, and 30 minutes on Instagram.
