How I Took Control of My Screen Time (And How You Can Too)

For the longest time, I didn’t realise how much social media was affecting me. I thought scrolling was just a way to relax, a harmless escape from a busy day. But over time, I started noticing something, I wasn’t happy.

Instead of feeling inspired, I felt not good enough. Instead of feeling connected, I felt lonely.

The Wake-Up Call

I was constantly checking my phone, notifications, emails, social media, news. My mind was always on, jumping from one thing to the next. And it was exhausting.

📱 I felt anxious and panicky with the constant flood of notifications.
😞 I wasn’t fully present with loved ones, distracted by my screen.
🌙 My sleep suffered, making me groggy and irritable the next day.
🧠 I lost touch with my own emotions, too busy consuming content to check in with how I really felt.
💭 Negativity crept in, leaving me tense, worried, and lacking confidence.

It wasn’t just about screen time, it was about how my screen was shaping my life. And I knew something had to change.

The Small Changes That Made a Big Difference

I didn’t do a full digital detox overnight. Instead, I made small, intentional shifts that gradually helped me regain control.

• Keeping my phone out of my bedroom - I started using a simple alarm clock instead of my phone to wake up. No more late-night scrolling.
• Starting my mornings with intention - Instead of reaching for my phone first thing, I created a 15-minute morning routine (a little meditation, some movement, journaling, or simply breathing). It set the tone for a calmer, more focused day.
• Turning off notifications - I silenced everything except essential calls. Suddenly, I wasn’t reacting to every beep and buzz.
• Spending more time offline - I started reading more, taking 10-minute walks outside, and even (somewhat dramatically) deleting Netflix. That one’s not for everyone, but for me, it freed up so much mental space.

These changes weren’t about restriction, they were about freedom. Freedom to be present, to feel more at ease, and to truly enjoy life beyond the screen.

Your Turn: One Small Step Today

If you’re feeling overwhelmed by your screen time, start small. You don’t have to do everything at once. Maybe tonight, charge your phone outside the bedroom. Maybe tomorrow, take a short walk without checking your phone.

And if you want to go deeper, check out my 15-minute Yin Yoga Flow to Unplug and Reset - a simple way to reconnect with yourself, away from the noise.

Have you ever felt like your screen time was taking over? I’d love to hear, let me know in the comments below.