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Digital detox challenge: Reduce screen time & take back control

The hidden costs of too much screen time

We often don’t realise what our phones, and other screens, are quietly stealing from us. Here’s what your screen time might be costing you:

Time: 5+ hours/day adds up to more than 75 days per year -gone in a blur of taps, clicks, and endless scrolling.

Sleep: Excessive exposure to screens, especially before bed, disrupts your body’s natural rhythms, leading to poor sleep quality and insomnia.

Mental Health: Linked to anxiety, stress, and that ever-present fear of missing out (FOMO).

Focus: Notifications and constant app-switching drain our attention span and productivity.

Connection: More screen time often means less real human connection – with ourselves and the people around us.

Practical tips to cut down screen time

Delete or hide your most distracting apps – especially the ones you open without thinking (hello, Instagram and TikTok!).

Set app time limits using your phone’s built-in screen time controls – start with 30 minutes a day.

Turn off non-essential notifications – every ping pulls your focus.

Keep your phone out of the bedroom and invest in a proper alarm clock for healthier sleep.

Follow a no-screens rule at least 1 hour before bed to help your brain wind down and improve sleep quality.

Create phone-free zones at home, like during meals or when spending time with loved ones.

Replace scrolling with something nourishing- read, stretch, doodle, call a friend, play with your children, or head outdoors for some fresh air.

Use greyscale mode to make your screen less visually tempting.

Schedule screen-free blocks in your day – even just 15-minute breaks can reset your mind.

Reflect on your screen time weekly – noticing your habits is the first step to changing them.

Remember, it’s not about ditching your devices completely. It’s about creating space for what truly matters. Small shifts can lead to big changes in how you feel, think, sleep, and connect. So whether you start with one tip or try them all, you’re already reclaiming your time and mind, one intentional choice at a time.

If you want to read more about smartphones and children, check out my article Why I’m not giving my daughter a smartphone (yet).

"Reclaim Your Time & Mind!"

“Less scrolling, more living. Challenge yourself to break free from your phone! “

Let’s be honest – our phones are fantastic tools… until they start running the show.
In the UK, the average person spends a whopping 5 hours a day on screen time – that’s nearly a third of their waking hours, or 28% of the day. Most of that slips away to social media rabbit holes, endless scrolling, and dopamine-chasing distractions.

And it’s not just about time. Excessive smartphone use in the UK has been directly linked to poor sleep quality, particularly in young adults – including insomnia and reduced overall sleep duration. Just two hours a day of social media has been associated with lower self-esteem and increased anxiety.

But here’s the good news: your brain, focus, and sleep can bounce back beautifully with a little screen-free love.

This June, join us in reclaiming your time and your mind, one tap at a time.

*Uswitch’s 2022 survey

Get Inspired!

"Your journey empowered. Books, apps, and resources to guide you every step of the way!"

The attention fix

By Anders Hansen

In a world overflowing with pings, pop-ups, and endless distractions, The Attention Fix offers a science-backed guide to reclaiming your focus. Psychiatrist Dr Anders Hansen explores how modern life is rewiring our brains, and what we can do to stay sharp, present, and mentally well in the age of overstimulation.

“Reclaim your focus the calm, science-backed way”

How to break up with your phone

By Catherine Price

This clever and compassionate guide helps you rethink your relationship with your phone, without guilt or overwhelm. Catherine Price offers a 30-day plan to take back control, improve your focus, and make space for what really matters. It’s practical, empowering, and surprisingly fun.

“Start your digital detox with a book that gets it”

Sunrise Simulation Alarm Clocks

By Various brands

Wake up gently with light. Sunrise simulation alarm clocks mimic natural daylight to help your body wake up gradually, boosting your mood and energy. Helpful if you’re cutting screen time and keeping phones out of the bedroom. From budget-friendly options to premium picks, there’s a clock to suit your morning routine.

“Start your day the calm, screen-free way”

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