Discover More Than Just Extra Time
Screen time is no joke. We all know we spend more time than we should on our devices AND we all feel like we never have enough time to fit in everything we want to do. So what if you could reclaim hours back each day to focus on what really matters? Imagine what you could create with your life.
This challenge is to reduce screen time dramatically by dedicating only one hour a day for non-essential smartphone, computer, or tablet use.
“The 1 Hour a Day Screen Time Challenge isn’t about eliminating technology—it’s about using it mindfully so you can enjoy life more fully.” By completing this challenge you’ll see amazing benefits like more free time for hobbies, improved mental clarity, better sleep, and stronger relationships with loved ones. So let’s get started.
The Impact of Excessive Screen Time
Excessive screen time has become part of our daily life, with some people’s screen time up to 8 hours per day. Now yours may not be as excessive as that but just 3 hours per day is 21 hours a week!
All this screen time and scrolling negatively affects your mental focus, making it so much harder to achieve your goals. Not only that, but high levels of screen time increase stress levels and reduce sleep quality. It also takes away time from sleep, self-care, creativity, and personal growth. But by taking back control and freeing up your time you can create a life that you want to live.
The 1 Hour a Day Challenge Explained
This challenge is limited to 1 hour of non-essential screen time per day! You can still use things like Google Maps and do any work that requires your device but be mindful that you are actually doing what you say you are and not using it as an excuse to sneak back onto your phone!
When taking part in this challenge it’s important to approach it with a positive mindset and spin the idea to free up your time to invest in yourself and what makes you happy instead of using it as a punishment for using technology for long periods of time.
Practical Tips to Succeed in the Challenge
1. Plan Your Screen Time
An hour seems like a long time but when you’re on your phone it goes by so fast. Decide in advance what you’ll do during your hour. Is it a guilty pleasure show? Reading online articles? Be intentional. Are you going to use it throughout the day or save it for the evening?
2. Use Tools and Apps
Use built-in phone timers or apps like Screen Time (iOS) or Digital Wellbeing (Android) to monitor and limit your usage. Check in at the end of each day to see how much time you have spent and how you spent your time. You can also turn your phone onto greyscale which makes it much less addictive.
3. Create Screen-Free Zones and Times
Keep your phone in another room while you’re sleeping or spending quality time with family. This helps you stay present and breaks the habit of mindlessly picking up your phone. Create a ‘home’ for your phone in a drawer or box so that it’s out of sight.
We usually start our day by checking in on other people’s lives. Try starting and ending your day without screens to build mindfulness habits and improve sleep quality.
4. Replace Screen Time with Enjoyable Alternatives
Boredom without your phone will kick in FAST. Replacing this habit with positive ones like reading a book, going for a walk, or connecting with a friend in person will help you feel real dopamine instead of the instant gratification we get from social media. Experiment with different habits and do what feels rewarding to you.
5. Track Your Progress and Celebrate Wins
Tracking your progress during this challenge will keep you accountable. Keep a daily log of your successes and reflections. Notice any improvements in mood, productivity, or sleep.
“Every minute less on your screen is a minute gained in life—celebrate those victories!”
Overcoming Challenges and Staying Positive
Challenges like this are designed to be tough. Recognize that habit changes can be difficult. There might be days when temptation feels overwhelming but know this is normal. If you slip up, don’t be hard on yourself. Reflect on what triggered the slip up and re-commit. Just because you mess up one day doesn’t mean you shouldn’t carry on. Try this challenge with friends to hold each other accountable when times get hard. If you have a more extreme screen time to begin with you could adjust the challenge to two hours per day and work your way down to 1 hour.
Embrace a More Mindful Life
By taking part in this challenge you’re allowing yourself to start living life on your terms and not just mindlessly scroll through life. You have more time than you think. Choose to spend it on what’s important to you.
