Post Summary

Smartphones are packed with endless content, constant notifications, and social media distractions that we subconsciously let steal our energy, time, and motivation.

You’ll find simple habits, healthier routines, and fun activities you can start today to reduce screen time and reconnect with the real world. Whether you go cold turkey or take small steps, this guide is all about helping you live life away from your phone—one day at a time.

---

Introduction

---

As you and I already may know smartphones are packed with constant notifications with endless content including social media distractions— that steal hours of our lives every single day. They drain our attention spans, energy, and motivation to actually do the things we care about.

Even taking a break—even just a minute—can make a noticeable difference in how you may feel and focus.

So here are simple habits, activities, and hobbies you can start implementing today to spend less time on your phone and more time being present in the real world.

---

Social Media’s Impact

---

Now, this post obviously isn’t about me—but over the past few years their have been periods of time I’ve gotten tired of the social media scene and started drifting away.

Although I never fully took the plunge to delete the apps from my phone—until my social media accounts (on TikTok and Snapchat) were eventually banned.

In my first ever blog post, “Why You Should Quit Social Media and Start Reading Blogs Instead,” I went into more detail about the negative effects of social media, the benefits of leaving, and how blogs can be a great alternative if you’re looking for more mindful content.

Check it out before or after this post if you’re also interested in hearing more about 5 benefits myself and others have gotten from leaving social media (even for only a brief period of time).

But for now, let’s talk about you.

---

You Don’t Need to Quit—Just Take Control

---

First off— I know thats easier said then done, but you can go cold turkey from social media and excessive phone use. Like I did, and many social media detox challenges have encouraged over that last few years.

But honestly, that’s not always the most effective way to start living a life away from your screen—especially if you’re aiming for long-term change.

Even when my TikTok was banned, I had already started to check my profile less and make videos less often. The process of me leaving had already begun before the app was even gone.

Much like how when your in a longer term relationship and you finally break up, but you had already been grieving the loss mentally before it was even officially over.

Take baby steps…

Let’s be real— in a world where everything is digital, full of bright colors, instant stimulation, and dopamine hits; it’s easy to feel bored or lost without something constantly occupying your mind.

For me, I left TikTok because of how overpowering it was. How easy it was to fall back into scrolling for hours on end. Wasting hours of your life away.

It makes you feel lazy, drained, and honestly—negative.

But I challenge you to pin point your “why” for leaving, and to stay disciplined. As its the only way you will have the power to overcome your temptations.

But even without TikTok, other apps like Instagram and YouTube have added similar features—like Reels and Shorts.

All that just to say:

Just because you “quit” one platform doesn’t mean you’ve escaped the cycle. Sometimes, we trade one addiction for another without even realizing it.

Whether your next habit becomes a positive or negative one—that part is up to you.

This journal entry is only here to help guide you to more positive ones.

---

Building a Healthier Relationship with Your Phone

Here are 5 habits / easy ways to reduce the amount of time you spend on your phone and social media daily.

---

1. Limit Notification Access

iPhone users—you probably know about the infamous “Do Not Disturb” mode in the Control Center. Some of us live by it, and others could definitely benefit from using it more often.

If you’re on Android and don’t have the same features, you can still turn off notifications for non-essential apps in your settings.

Fewer alerts = fewer distractions.

---

2. Use Hidden or Locked App Functions

If there’s that one app you always end up opening without thinking (you know the one), try putting up barriers between you and it.

Use your phone’s hidden app section, app folders, or Screen Time settings to limit access.

Setting time limits or passcodes gives you a moment to pause and think before falling back into another 3-hour scroll session.

---

3. Change Your Screen to Greyscale

All the bright colors and smooth animations on your phone are designed to keep you glued to it. Switching your screen to greyscale (black & white) reduces that visual stimulation—and can actually make your phone feel less appealing.

It’s a simple change that might help you only use your phone when it’s absolutely necessary.

---

4. Plan Phone-Free Time

Pick a time every day—maybe 30 minutes to an hour—where you intentionally take a break from your phone. Great times for this are:

• Right after waking up (so your mind starts fresh)
• Right before bed (for better sleep)
• During meals or study sessions

You can even set up phone-free zones in your home even, like no phones in bed or at your desk, to help cut down your screen time.

---

5. Set Boundaries with Others

It’s not just about setting limits with your apps—it’s also about setting boundaries with people.

Let friends and family know when you’re not available or when you need uninterrupted time for yourself.

You can even agree with the people you hang out with to put away your phones during quality time together—or visit places like Luke’s from Gilmore Girls, where cell phones aren’t allowed!

It might feel weird at first, but it makes your few moments together more meaningful.

---

Wrap up:

At the end of the day, our phones have advanced to what they are today to be used as more efficient tools in our daily lives—not to become our lives.

Taking breaks, setting boundaries, and building better habits doesn’t mean you’re anti-technology. It just means you’re choosing to be more intentional about how you choose to spend your time, energy, and attention.

The next section will provide you with some activities and hobbies that can be a better use of your time than being consumed by your electronic devices.

---

25+ Things to Do Instead of Strolling

---

1. Start Reading More

Take a trip to your local library, book store, or explore reading more blog posts (like this one) that match your interests as a pass time activity.

2. Find Your Creative Outlet

Try out different forms of self-expression like:

3. Exercise Regularly

Move your body in a way you enjoy:

• Pilates
• Yoga
• Running
• Weightlifting
• Team sports
• Simple walks outside
• Hiking
• Ect.

4. Join a Class

This could be in anything from whats included in the list or just to advance further in your education.

5. Explore Your Home Town/City

6. Get Involved in Community Events

Look for open flea markets, pop ups, festivals, or concerts that may be in your area and have good time!

7. Play Games

8. Cook or Bake Something New

Try out recipes from a cookbook by yourself or include your friends and family.

9. Volunteer

Give back to your community by helping out a nonprofit, food bank, or youth center.

10. Catch Up on Sleep

11. Start a Business or Side Hustle

Turn a hobby into something that can make you some extra cash—reselling clothes, tutoring, selling art, babysitting, etc.

Especially in this economy we all could use some more mula.

12. Clean or Redecorate Your Space

Organizing, rearranging, or adding new things to your space can be good way to reset and cleanse your environments energy.

13. Have a Spa Night

---

You don’t have to do everything at once. You don’t even have to do one, but I’d suggest you at least try a few of these, see what sticks, and let your free time actually be time well spent.

---

Here Is Where You Start Living

We have such limited time on this earth—so why not spend it truly experiencing life in the here and now?

Power down the digital world you’re constantly plugged into and take a moment to step back into reality.

Reconnect with earths elements, people, and yourself.

And if you ever feel lost about where to start or what to do next, revisit this post. Re-read it. Take it one day at a time.

Let me know in the comments if any of these tips helped you and share with other who you believe will benefit from it—I’d love to hear how your screen-free journey is going.

Check out our previous content: Why you Should Quit Social Media and Start Reading Blogs Instead