3 Habits To Combat My Struggle with Screen Time

1 house, 3 people and 17 devices

I have three devices. Eight more screen-like devices, belonging to my husband and son, are available for my use. And let’s not forget three TVs, two gaming systems and an Apple TV.

Seriously?

Thankfully, our desire to simplify encourages conversations about what we really need. (I use that term loosely). Because each device has a cost long after their initial purchase including subscription services, protective cases, chargers, accessories, data plans, replacement, and maintenance…just to name a few.

5 years ago, we cut the cable cord. Initially, it encouraged us to be intentional about TV watching. And with so many streaming services and advertisements for new shows, our streaming costs could exceed the former cable bill if we didn’t follow a budget. When was the last time, you checked in on your subscriptions?

Thankfully, I’m not much of a TV person. My best guys, on the other hand, can binge-watch like it’s their job. But I have my own issues with Screen Time as reported by my phone. 

Honestly, I suck at curbing my own screen time. I’ve considered, but never done Cal Newport’s Analog Challenge. I want to take a digital sabbath for 24 hours, but never do. And when I completed Courtney Carver’s 5-Day digital detox challenge, “Less Phone. More Life.” it revealed that I spend 69 days per year on my phone. What the heck!

And now we know that this is having a serious negative effect on our kids thanks to the brilliant research and writing of Jonathan Haidt, author of The Anxious Generation. This is one book I think you should buy no matter how old your kids are.

Let’s face it, the screen-time-discipline alludes adults. It’s hard. I’m getting better but evenings and weekends are embarrassing. Living in a world where connectedness is expected makes disconnecting feel impossible. Apparently, I pick up my phone 45 times per day, on average. 

But it isn’t all bad news. I have three habits that seem to help.

1. Screen-Free Mornings

Many years ago, when I started a screen-free morning routine, it was an immediate improvement to my day.  I wake up early and start with my devotional and coffee. Then, I plan my day, write, or work on a large project.

When my son got up, I started the day with him and without screens. Now that he is in college, I use this time to write or workout. I leave my phone in a parking spot. This ensures focus on my family and my top 3 work goals. In the wise words of Mel Robbins, I am not distracted by “other people’s crap” on social media. I read emails when I can give them my full attention. My clients and my family benefit from this approach. I enjoy the morning routine and feel less compelled to check my phone.

With boundaries, I have the opportunity for real quality time with my family and a more peacful start to my day. Starting my day on the right foot translates to better afternoons as well. Once upon a time, I even read Harry Potter to my son before school. Shiny screens could have stolen those moments.

2. Set Screen Time Limits and Delete Apps

I can be weak and undisciplined when it comes to technology.  So, I set screen time limits on my phone. My son had them too but I want to set the example with technology. Periodically, I remove social media apps from my phone and commit to not checking social media until after 12pm each day.

iPhone tracks the rest of the time for me. I am embarrassed by the statistics and how much time I waste. I’m a work in progress. And it does helps me be less distracted and more present with the people in my life. I’m determined to not be distracted by a screen.

3. Night-Time Parking Spot

8:00 is my final phone check. The nightly parking spot is used to be the bathroom but I recently moved it downstairs. Having the phone in another room worked but I found myself picking it up first thing in the morning and I wanted to break that habit.

Less screen time and having a consistent wake time has even helped my migraines. Who knew that ‘sleeping in’ was a trigger for migraines?   To keep a consistent wake time, I set a M-F alarm on my Fitbit. And I wear an Oura ring to track my sleep and readiness. Studies show that your sleep quality is better with a consistent bedtime and wake time. 

Was it difficult to establish this routine? Yes!

Important to do so?  Yes! 

My Ugly Secrets

There you have it…all my ugly secrets about screen time.  If you relate to even one of these, you’re not alone. It’s so easy to get distracted and miss out on this world around us.

Is a screen stealing your time?  

Join me with one of these new habits. And find an accountability partner. 

We can do this. We have to do this. I hope you’ll join me.