I was addicted to my phone.

How i learned to control my screentime...

How life feels when my screentime is low <3

When we hear the word addiction, we typically think of smoking, alcohol, or recreational drugs. Like most people, I never considered screen time to be an addiction - let alone a harmful one. My turning point came just a few months ago when I checked my screen time and saw the number of hours I’d accumulated over the week. All those hours lost to mindless scrolling, I could only imagine how else that time could have been spent.

As a stay-at-home mum (who also works from home) with two children under the age of three, I naturally experience burnout from time to time. When it hits, it usually affects my work first, then my home life. It makes me feel almost unwell like having the flu without any of the physical symptoms. When I’m burnt out, I feel like time is working against me, like there aren’t enough hours in the day or days in the week. I feel like a dog chasing its own tail, trapped in a never-ending cycle of to-do lists.

Addiction: the fact or condition of being addicted to a particular substance or activity. — Oxford Dictionary.

After analysing my screen time, I began to notice other issues my phone was causing. It had become like an extension of my body, almost like a limb. If I moved from one room to another, I’d instinctively pick up my phone and carry it with me. It was always nearby: on my toddler’s bed while I read her a story, on the kitchen counter as I washed the dishes, even in the bathroom while I showered.

Even if I wasn’t actively using it for hours, it was always there within reach. I hadn’t realised until I stopped to think about it that I couldn’t have a face-to-face conversation without my phone in my hand. The thought of being away from it made me feel anxious. That’s when it hit me: I was addicted to my phone.

If you want to make any changes in your life, I believe half the battle is simply having the ability to address the problem. When I admitted to myself, finally, that my phone and screen time were an issue, things started to change naturally. I think there is great power in having the courage to make any large, small, or minor changes in your life to better yourself.

A Few Tips on How I Control My Screen Time Now:

1. Bedtime

One of the first rules I implemented in my life was leaving my phone outside the bedroom at night. Not only did my sleep improve, but I also completely put an end to scrolling in bed. This change brought two major benefits: I started falling asleep almost immediately, and I no longer woke up to a screen first thing in the morning.

2. The First Hour of the Morning

As a follow-on from keeping my phone out of the bedroom, I committed to staying off it for at least an hour after waking up. This one simple change made my mornings feel calmer, more intentional, and far more productive. I had time to focus on myself and my family, without falling straight into the digital noise.

3. Out of Sight, Out of Mind

Another game-changer for me was simply keeping my phone out of reach and face down. Whether I’m with the kids, working, cleaning the house, cooking, showering or even just watching TV, it stays on the side table. I no longer feel the need to split my attention between two screens, and this small habit has made a big difference. Removing my phone from sight helps me stay present, reduces stress, and gives my mind the space to actually rest. It’s helped me be more intentional with my time, more engaged with my family, and overall, just feel lighter mentally.

Since putting these new rules into practice over the last few months, I’ve seen and felt improvements in various parts of my life ; physically, mentally, and emotionally. My sleep is deeper, my mornings are calmer, and I feel far more present throughout the day. I’m more patient with my children, more focused when I work, and less overwhelmed by that constant sense of urgency that used to follow me around.

Just to be clear - I don’t think being on your phone or scrolling is inherently bad. Phones are amazing tools, and there’s nothing wrong with unwinding or catching up online. For me, the issue was how unconscious it had become. I was picking up my phone out of habit, not intention, and it was eating into time I didn’t even realise I was losing.

It hasn’t been about cutting it out completely, but creating boundaries that serve me. I still use my phone, but now, I decide when and how. These small changes have helped me reclaim my time, my energy, and a sense of balance I didn’t realise I was missing.

If you’re feeling scattered, burnt out, or constantly glued to your phone, I encourage you to try even one of these simple shifts. You might be surprised by how much clarity and calm they can bring.