How to ELIMINATE your screen time
Without committing to more than you're already doing
This week I’m giving you a whole bunch of value: how to reduce your screen time WITHOUT adding more commitments or doing more ‘stuff’.
Let’s dive in.
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Use your 30 minutes of movement as your go-to screen break
Why: Sitting with screens all day keeps us from moving. Habit stacking your goal of reduced screen time with your daily tick of movement gets you moving AND away from your screen.
How: 1) Every time you feel the urge to check your phone, get up and move! Go for a 5-minute walk or stretch. 2) Plan for how you’ll complete your daily movement without your phone or a screen. I’ve recently tried working out with earbuds and it’s a game-changer for focus and a mini digital detox.
Quick Tip: Try keeping your phone in another room during your daily 30-minute movement session (or leave it at home if you go to the gym or a class). This way, you are physically enforcing this new habit.
Make reading your new scrolling habit
Why: Reading even 10 pages daily feeds your mind, whereas scrolling actually does the opposite. Screen time hijacks your dopamine and makes it harder for you to think big, and harder for you to go after your goals.
How: Next time you’d usually scroll social media or check notifications, immediately open your book or Kindle instead. It’s an easy way to check off your 10 pages of reading while ditching screens.
Quick Tip: Keep a book or your Kindle in your go-to scrolling spots (like beside the sofa or in bed). Each time you reach for your phone, grab your book instead.
👉🏽 P.S. notice how both tips have you immediately jumping to your daily tick when you feel the urge to scroll? I’m implying you’ll use the 54321 method to task switch. That’s what works for us high-achieving procrastinators.
Go screen free for your creative hobby
Why: Studies show that disconnecting from screens boosts creativity, giving your mind space to think freely. This is especially valuable for your daily creative hobby time.
How: Pick a creative hobby that doesn’t involve a screen. If you’ve already committed to one that does involve a screen, pick a backup option that you can do 2-3 times a week to start.
Quick Tip: Silence or hide your phone when working on your hobby. Use ‘focus modes’ if you have an iPhone to actually stop notifications from appearing so you don’t get drawn in.
💡 Pro tip: I have an automated focus mode that turns on whenever I’m within a kilometre of my gym. That way, I don’t have to remember to turn it on, and I forget to actually check my phone during my workout.
Can you tell where my tips are heading?
Habit stacking your daily ticks with the removal of a screen automatically reduces your screen time without you having to commit to anything more during this challenge.
Daily planning on your phone? Switch to a notepad. You don’t need a fancy one. I might be making one anyway, because I love fancy planners that actually MEET my needs 👀 If you’re interested in getting your hands on it first, or telling me what you need in a planner, I need your help.
Find yourself scrolling in predictable spots? Set up areas where you don’t allow screens (like the kitchen or your bedroom) to naturally reduce screen time. Over time, it’ll feel more natural to be screen free in these areas. Put puzzles, books, or things related to your creative hobby in these zones instead.
Night mode your screen: Use grayscale on your phone, making it less appealing to look at for extended periods. This is a tip backed by science. If grayscale is too extreme, try turning down the saturation of colours on your phone.
Batch notifications: Set your phone to deliver notifications at specific times instead of instant alerts. Fewer interruptions make it easier to stick to this, instead of going straight to forcing yourself not to look at your phone.
With these tweaks, reducing your screen time won’t feel like an added task; it’ll naturally integrate into your 100 day journey.
Over time, you’ll find you’re reclaiming hours each week for movement, creativity, reading, and intentional planning.
That’s when it gets exciting. That’s when your ideas, productivity and focus feel much more within your control.
Speak soon,
Devamsha