Be honest: how many times have you picked up your phone today?
I remember the very first time I checked my screen time when the feature became available – I audibly gasped.
Americans spend an average of 3 hours and 43 minutes on their phone every day. Back then, I was well above that.
Many of us struggle with our relationship with our phones.
In so many ways, they enrich our lives – they help us to connect with loved ones, support our work, and provide entertainment.
But there’s another thing they do: stress and distract us.
In his book "Indistractable”, Nir Eyal argues that technology itself isn’t the enemy of focus. It is only when we give up control – allowing it to dictate our attention and actions – that it morphs into a weapon of mass distraction.
So let’s take back control.
Here’s how I’ve been doing it:
- I don’t use my phone first thing in the morning, or right before bed (I aim for 30-60min each).
- I put my phone on ‘Do not disturb’ mode and out of sight while I’m doing focused work.
- I take deliberate breaks without my phone.