20 Tips for Managing Screen Time

I used to lose entire days to a glowing screen.

It wasn't just an hour here or there. I’m talking about entire weekends swallowed by video games, endless scrolling, and a constant need for digital noise. Back then, I was over 110 pounds heavier, and my screen was my escape from a life I didn't want to face. It was my comfort, my distraction, and my prison. Breaking free felt impossible. But I learned that taking back your time and your life doesn’t happen overnight. It happens one small, intentional choice at a time.

If you feel like your phone owns you, you’re not alone. These devices are designed to keep us hooked. But you have the power to take back control. It’s about being the boss of your technology, not the other way around. Here are 20 practical tips that helped me reclaim my time and focus on what truly matters.

Reclaim Your Mornings and Evenings

The beginning and end of your day are the most important. They set the tone for your sleep and the hours ahead. Protect them fiercely.

1. No Phone for the First Hour. Don't let the first thing you see be someone else's life or a stressful email. Give your mind a chance to wake up. Pray, stretch, make coffee, or just sit in silence. Start the day on your own terms.

2. Buy a Real Alarm Clock. This was a game-changer for me. Using your phone as an alarm gives you an immediate excuse to start scrolling. An old-school alarm clock does one job and one job only. It wakes you up.

3. Create a Phone-Free Zone. Make your bedroom a sanctuary for rest, not for scrolling. Charge your phone in another room overnight. This single habit can dramatically improve your sleep and your connection with your spouse if you're married.

4. Set a Digital Curfew. Decide on a time to put all screens away. For me, it’s 9 PM. This tells my brain it’s time to wind down. Read a physical book, talk with family, or listen to calm music instead.

Smart Strategies for Your Day

You don’t have to throw your phone in a river. You just need to use it more intentionally.

5. Turn Off Notifications. You don't need to know every time someone likes your photo. Go into your settings and turn off all notifications except for calls and texts from important people. You’ll be amazed at how much peace this brings.

6. Go Grayscale. A colorful screen is exciting to our brains. A gray screen is boring. Switching your phone to grayscale makes it instantly less appealing and helps break the pull of mindless scrolling.

7. Out of Sight, Out of Mind. When you need to focus on work or be present with family, put your phone in another room or in a drawer. The physical distance creates mental distance.

8. Set App Time Limits. Most phones have built-in features to set daily time limits for specific apps. Give yourself 15 minutes for Instagram or 20 minutes for news apps. When the time is up, it’s up.

9. Schedule Your Screen Time. Instead of letting your phone interrupt you all day, schedule specific times to check it. Treat it like a task. Maybe you check social media for 10 minutes after lunch. This puts you in control.

10. Delete the Worst Offenders. Be honest with yourself. Which apps are true time-wasters? For me, it was games. For you, it might be TikTok, Twitter, or a news app. Delete one of them. Just one. See how you feel after a week.

Swap Screens for Real Life

The goal isn't just to use your phone less. It's to live your life more. You need to replace the old habit with something better.

11. Find a Real-World Hobby. What did you love to do before screens took over? Woodworking, painting, gardening, playing an instrument, or working on a car are all great options. Use your hands for something other than swiping.

12. Take a Walk Without Your Phone. Go outside and just walk. Notice the sky, the trees, the sounds. Let your mind wander. It's amazing what you can process when you aren't listening to a podcast or scrolling.

13. Read a Physical Book. There's a different kind of focus that comes from reading a real book. It’s deeper and more immersive. Plus, there are no notifications to pull you away.

14. Connect Face-to-Face. Call a friend instead of texting them. Schedule a coffee date. Have dinner with your family without any screens at the table. Real connection happens in person, not through a screen.

15. Schedule "Quiet Time." This isn't about some complex spiritual practice. It's just about being still. Find five minutes to just sit and think or pray. It helps you untangle your thoughts and reconnect with yourself and with God.

Find Your Purpose Beyond the Screen

Ultimately, managing screen time is about living a more meaningful life. It's about having a "why" that is stronger than the pull of distraction.

16. Identify Your Triggers. What makes you reach for your phone? Is it boredom? Loneliness? Stress? Anxiety? Once you know the feeling you're trying to escape, you can find a healthier way to deal with it.

17. Remember Your "Why." Why do you want to reduce screen time? Is it to be a more present parent? To improve your health? To get that business idea off the ground? To grow in your faith? Write it down and put it somewhere you can see it.

18. Practice Daily Gratitude. At the end of the day, instead of scrolling, think of three things you're genuinely thankful for. This simple act shifts your focus from what you lack to what you have. It builds a foundation of contentment that no social media feed can offer.

19. Find Your Anchor. When the world feels chaotic and your mind is scattered, you need something solid to hold onto. For me, that anchor is my Christian Orthodox faith. Prayer and scripture ground me in something real and eternal, far more satisfying than anything on a screen. Find what grounds you.

20. Celebrate Small Wins. You won’t be perfect, and that's okay. When you successfully leave your phone in another room for an evening, celebrate it. When you choose a book over your tablet, acknowledge it. Just like with my weight loss, small wins build momentum and prove that change is possible.

This journey isn't about becoming a digital hermit. It's about using technology as a tool, not letting it become your master. It's about creating more space for quiet, for connection, for purpose, and for God.

So, I’ll ask you this: What is one small step you can take today to reclaim a piece of your time?