These days, our phone is the first thing we touch when we wake up and the last thing we see before sleeping.
I was also like that.
Scrolling, scrolling, scrolling… even when there was nothing new to see.

Slowly, I noticed something:

My mind felt tired

I couldn’t focus on anything

I felt irritated without any reason

And I was losing so much time without realizing it

One day I asked myself,
“What am I actually gaining from this?”

The answer was nothing.
So I decided to make a few small changes.
Not big, not difficult… just small steps.

They helped me a lot.
Maybe they will help you too.

1. I Turned Off Notifications

Not all notifications are important.
Most of them are just distractions.

So I kept only:

Calls

Family / Close people chats

Useful apps (like banking)

Everything else → Muted.

Suddenly, my phone stopped controlling me.
I started controlling it.

2. I Made a “No Phone Hour”

I chose one hour in a day to keep my phone away.
For me, it was 8 PM to 9 PM.

In that time, I did:

Reading

Journaling

Spending time with family

Or just sitting quietly

This one hour felt like breathing fresh air.

3. I Kept the Phone Away While Eating

Earlier, I used to eat while scrolling.
My brain couldn’t taste the food and enjoy the moment.

Now I keep my phone in another room when I eat.
My mind feels calm.
My food feels more tasty.
And I feel more present.

4. I Started Doing Things I Enjoy Without Screens

We don’t always need a phone to feel good.
I started:

Drawing small doodles

Listening to music

Going for a walk

Talking to people directly

Slowly, I realized life outside the screen is also beautiful.

5. I Appreciate Silence

At first, silence felt boring.
But slowly, silence felt peaceful.

Sometimes during the day, I just sit quietly.
No phone.
No music.
Just silence.

It feels like my mind is slowly cleaning itself.

Something I Learned

Reducing screen time is not about removing the phone from your life.
It is about adding your life back into your life.

Your mind deserves rest.
Your eyes deserve softness.
Your heart deserves peace.

Take small steps.
Even 10 minutes less screen time today is progress.

You are not trying to be perfect.
You are just trying to feel better.

And that is more than enough. 💛