“You don’t need more time—you need fewer distractions.”
The Illusion of “Busy”
Fitting everything we need to do into the amount of hours we have each day can feel impossible. But here’s the reality: we all have so much more time than what we actually think we do. The majority of us aren’t short on time—we’re just using it in ways that don’t actually serve us, creating the illusion in our minds that we are so busy and have no time.
However… the biggest culprit stealing all our precious hours is our phones.
Between doomscrolling and checking every notification, hours slip by without us even noticing. Let’s talk about how you can break your phone addiction and take back your time, so you can start living a more intentional life.
How Much Time Are You Really Losing?
We all know we spend a couple of hours a day on our phones, but start thinking about it: how much time do you actually spend on your phone? Be honest with yourself—it’s probably more than you think. The average person’s screen time is 3–5 hours per day. That’s 21–35 hours per week, which is almost a full-time job.
Reclaiming that time back will completely change your life. Imagine what you could do with that time—all those projects you never had time for could have been started and completed by now.
You don’t need more hours in the day—you just need to reclaim the ones you already have and make them work for you.
Mindset Shifts That Will Free Your Schedule
Here’s how to think differently about your technology habits and stop letting your phone block up your schedule.
1. Shift From “I Deserve a Break” to “I Deserve Better”
We scroll as soon as we wake up and go to sleep, and often say we’re scrolling “just to relax.” But when you actually think about feeling relaxed, it’s not something that we often feel after doomscrolling for 30 minutes. Scrolling is just an unintentional habit we are stuck in.
Try this instead—when you want a break, choose a habit that actually recharges you:
- Go for a short walk
- Stretch or journal
- Listen to calming music
- Do nothing at all (yes, rest is productive too!)
2. See Your Phone as a Tool, Not a Toy
Using your phone with intention will help you change your mindset around it. Your phone is a tool made to help you and make your life easier—not to zap away your time each day.
Use it with intention and don’t fall into the trap of feeling like you’re being productive on it even when you’re not. Be in charge of your own time and try these habits:
- Set timers for social media
- Use focus or do-not-disturb modes
- Keep it out of reach while working or resting
- Unfollow accounts that drain your energy
3. Replace the Habit, Don’t Just Remove It
If you want to stop checking your phone constantly, you need to replace the habit with a more positive one. Make your phone harder to access by giving it a ‘home’—this could be in your bag or a drawer. The “out of sight” helps keep it out of mind.
Ideas:
- Keep a book or notebook nearby
- Use a habit tracker app that encourages you, not distracts you
- Have a “no phone zone” in your house or during specific times (like mornings or meals)
4. Be Bored On Purpose
When we stop scrolling, it’s normal to feel bored. But boredom is where creativity lives.
By allowing your mind to focus on you, your life, and what is going on in front of you—instead of what’s going on in 800 people’s lives—you gain time to reflect and think about yourself.
You don’t always need to be entertained. When you stop reaching for your phone every time there’s silence, you’ll start noticing what you really want to be doing with your time.
5. Your Time = Your Life
Your life is made up of minutes, and how you spend those minutes matters.
If you spend 20 minutes planning your schedule or finances instead of on a stranger’s Instagram page, you would feel so much more productive and accomplish a lot more. If you want to change the results and outcome of your life, then you need to pay attention to how you’re spending your time.
Small shifts lead to big results—and you can start right now.
Practical Tips to Start Reclaiming Your Time Today
- Set screen time limits (and actually follow them)
- Keep your phone out of the bedroom or put it in its ‘home’
- Schedule screen-free mornings or evenings
- Use apps like Forest or Focus Keeper to stay off social media
- Turn off non-essential notifications
- Ask: “Would my future self thank me for this scroll?”
Final Thoughts: Time Is Yours—Take It Back
You have more time than you think you do. To make the most of your time and your life, you need to take back control and break the habits of mindlessly picking up your phone.
Start small and build up from there. Spend just 15 minutes away from your phone and notice the difference without it.
Over time, this will feel easier—and day by day, you’ll build a life that feels fuller, freer, and far more you.