Raise your hand if you find yourself scrolling on your phone the moment you open your eyes in the morning, right before going to sleep or basically any moment you have a hand free? Yeah, us too. DW—there are ways screen time can be reduced and get some of your time back *away* from your phone.

Set times without your phone

If you are someone who checks their phone when you wake up, try waiting until breakfast to check socials. If you are someone who scrolls on your phone hours into the night, try not using it 30 minutes before bed (you’d be surprised how much easier it will be to fall asleep). Find what works for you and incorporate this into your daily routine.

Use an app blocker

Now, we know what you’re thinking: “Can’t you just hit an ignore button on those things?” True.

With app blockers, think of these as tool to help you pause and think more consciously rather than as a restrictor. One app to try is ScreenZen, which has amazing features that will help you stop mindlessly opening social media apps. With ScreenZen, you can customize how much time you want to spend in an app and add your own suggestions for off-screen activities. It even has a strict block feature that can be set if you choose so. Another feature we love is the “intervention feature,” where you can pick any quick activity to complete before an app unlocks like a breathing exercise or a word game.

Find a hobby that doesn’t require a screen

The best thing about this hack is that it can be *anything* you want it to be. Pick an activity you already enjoy or try something new, like reading a new book, journaling, painting, baking, visiting the outdoors—literally anything you don’t need a screen for.

If you find yourself bored during the day, this is an opportunity to do any off-screen activity instead of using your phone. And, who knows? Maybe you’ll achieve a new goal or become an artist.

Set some goals and take it slow

Remember, reducing your screen time may take a bit, so start with some mini goals. Try not going on your phone until you eat lunch or go on a phone-free walk. Whatever your goal looks like, try to work at it every day until it becomes second nature.

Don’t be discouraged if you still have days where you are just on your phone—it’s all about reflection and trying again the next day. Habits will be build and, before you know it, screen-free time will become a part of your daily life.

Share with us your off-screen activities @girlslifemag!

In need of more wellness tips? Check out these posts:
🌱 This Is The Summer Morning Routine You’ll *Actually* Stick To
🌱 How To *Actually* Enjoy Meditation (from Someone Who’s Been There)
🌱 These Summer Recipes Are The Perfect Way To Start The Day

Slider & top image: @faerienight