10 Tips to Create Healthy Boundaries For Screen & Tech Time

A few years ago, I dropped my phone in the water. I tried putting it in rice, but I needed to take it to a local fix-it place so they could renew it. This all meant I was without a phone. Surprisingly, or maybe not so surprising, I reached for it repeatedly during the first 24 hours without my phone, grasping at nothing. The realization hit me—I was addicted to my phone.

I am guessing I am not the only one. In a recent study, they found these staggering statistics. About 50% of Americans admit they’re addicted to their phones. The average American checks their smartphone 352 times daily (up from 110 times in 2019). On average, if you are awake 16 hours a day, you check your phone 22 times an hour or every 3 minutes. 71% of people spend more time on their phone than with their romantic partner.

I keep track of my phone usage, and the amount of time I spend on my phone went from 3 hours and 34 minutes in 2019 to an average of 5 hours daily in 2024. That means I am looking at my phone 31% of my waking hours (if I am awake 16 hours a day). That’s nearly a full-time job with a staggering 30 hours per week devoted to my phone.

Now, I could make the excuse that I run an online business largely driven by social media, but even so, we all know that’s too much time staring at my phone. Once again, it’s not just me. Cell phone usage has surged from 0.3 hours per day in 2008 to 3.3 hours a day in 2024. 

Why Should We Care if We Spend A Lot of Time On Our Phones?

Too much screen time has been associated with negative effects on your physical and mental health. Excessive screen time can lead to eye strain, headaches, and disrupted sleep patterns caused by blue light emitted by phones.

When it comes to mental health, constant connectivity through phones can contribute to heightened stress levels as you feel the pressure to check notifications and respond immediately, not to mention the feelings of discontentment and comparison that bubble up as we scroll and compare our real life to what someone else posts on social media. 

The addictive nature of smartphones can also lead to decreased productivity. I am all too familiar with this. I get a notification on my phone and immediately get distracted by what I do to check my phone.

At this point, I am sure it’s clear to all of us: our phone addiction is an epidemic, and therefore, we need to create healthy boundaries around cell phones, not just for ourselves but all of our family members. Our kids are watching how we approach screen use in our daily lives. They quickly see our hypocrisy if we say, “Put your phone down,” while we stare at ours.

Here’s the thing we all need to understand: phones are not the enemy. They are a great tool, just like a drill or refrigerator. Whether we will wield this tool for our benefit or demise in our daily lives is up to us. How can we use them to protect our physical health and benefit our daily lives?

So, how does one break free from their phone and learn to unplug in a digital world? The key is to start small. Most of us no longer have a home phone, so it doesn’t make sense to ditch a phone altogether. Here are ten simple ways to start to make peace with phone use.

10 Simple Ways To Spend Less Time On Your Phone

Opt-Out of all Push Notifications

Every app wants to bombard you with push notifications. So, the best way to start is to turn off all of them! Adjust your notification settings on your Apple or Android device to regain control. Go to settings in your phone and silence notifications.

This will only take you about 5-10 minutes to do! The only three notifications I have for my phone are text messages, phone calls, and shop notifications, so I can be sure to ship your products out immediately. Everything else is silenced. 

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Use the Do Not Disturb Feature or Focus Mode

If you swipe down on your iPhone, you can tap the moon icon to use this feature. I started using this feature while recording podcasts to avoid text “dings” while recording. I quickly realized how beneficial it was for helping me focus and spend quality time on a project without being disrupted or distracted.

Now, I turn this feature on when I am writing a blog post, have a meeting, or don’t want to be distracted during family time or date night. Moms, I know what you are thinking, but it can be customized to allow certain important calls (like from your kids, spouse, etc) to ring through, ensuring you stay connected when needed.

Leave Your Phone Plugged in Out of Sight 

Combat the temptation to check your phone by leaving it plugged in and out of sight during specific times of the day. I was talking with my 14-year-old son the other night, and he made an eye-opening observation after he hung out with some friends I hadn’t considered. He mentioned that when there was a lull in the conversation, they all just picked up their phones.

How often do we do the same things? There’s a lull in what we are doing, so we pick up our electronic devices because it’s the first thing we think to fill our time. If I have to get up and walk to the other room to grab my phone when there’s a lull in a show or a movie, I won’t grab it.

So, now, during important activities and on the weekends, I will leave my phone plugged in and out of sight. I have learned out of sight is an effective way to unplug for a set time.

Use a Phone Tracker & Set Screen Time Limits 

Numbers don’t lie. I get my weekly screen time at church on Sunday mornings. Ironic? I think not. Tools like the screen time application or third-party apps like Moment to Track allow you to monitor your phone usage and set realistic goals.

I have created a daily time limit for social media apps. My goal is not to see that limited notification, but I do a couple of times a week. It’s a helpful reminder to put my phone down (preferably, as previously mentioned, out of sight).

Move All Apps off your Home-screen 

This one is simple but remarkably helpful of all the tips I will share. Opening our phone to make a call can quickly become a case of books like “If You Give a Mouse a Cookie.” You know you unlock your phone to call the dentist to make an appointment, but you see the Instagram app and tap on it without thinking.

It’s 20 minutes later, and you don’t even remember why you picked up your phone. Moving all your favorite apps off your home screen makes it less likely for you to access social media or other time-consuming apps mindlessly.

Pick Some Time to Go Phone Free

This one feels scary, but one Sunday, I accidentally left my phone at home while we went to church, and guess what? I survived. This accident ended up being a good idea. I learned it’s okay to go phone-free from time to time. My husband had his phone so he could make a call in an emergency or snap a cute photo if needed. Moms, you understand.

While you might not feel comfortable leaving home without your phone, are there times in your daily life when you could go phone-free? Maybe go phone-free while your school-aged kids are home. Lead by example and set healthy habits.

Pick Some Time to Unplug from Social Media Platforms

Since I run an online business, I spend more time online than the average American, and by Friday, I can usually feel negative emotions rising in my soul. So, I have chosen set periods, usually the weekends, to unplug from social media use. Do I slip up and absent-mindedly open the app when I open my phone? YES! So, It’s good to have your favorite apps not on your home screen ( as previously discussed).

After 24 hours, I don’t even want to check in. There’s a joy in missing out and enjoying real life happening right in front of me without feeling the compulsion to post it or make content around what’s happening (maybe that’s just a creator problem, but my guess is you think “that would make a great Instagram post” from time to time too.) 

Delete Most Used Apps for a Period 

You might even choose to forego social media or other addictive apps or video games for longer. The best way to do this is by deleting your favorite social media apps so you aren’t tempted. My mom just mentioned to me there’s one app she only allows herself to download and play on long trips because it’s so addictive (Candy Crush, anyone?).  

Choose Some Tech-Free Zones

We have a tech-free table. Everyone in the family knows this, and if I bring my phone to the table, the whole family quickly reminds me of our clear boundaries. I love family dinners, and the last thing I want is for us all to stare at digital devices instead of connecting, so no TV, iPads, or phones at the dinner table.

We do movie snack trays on special occasions, and eating in front of a screen is a BIG deal. There are always fun ways to make an exception to the rule. We also have no tech in our kid’s bedrooms. I talk more about tech-free spaces and the small changes we have made in our homes as we raise kids in the digital age. Read more here.

Charge Your Phone Away from Your Bedroom 

This last tip is one I JUST implemented. I have always kept my phone on a charging station on my bedside table with the excuse of having it nearby in emergencies, but it’s so easy for me to check my phone first thing in the morning or scroll mindlessly before bed.

So, I started charging it in a different room (for me, the bathroom), so I can’t see it, but it’s nearby. We have our kids charge their devices in the laundry room at night. I get more restful sleep because I am not awakened by text notifications from my sister, who’s awake halfway around the world. I love her texts, but I can answer her in the light of day!

Just Remember…

While technology has brought so many benefits, it’s up to us to cultivate intentional healthy habits. As a mom, I want to be a role model for my kids, demonstrating that we can steward technology for good while maintaining a healthy relationship with it. (Read more about tech boundaries for kids here.)

The journey to unplug and establish healthy tech boundaries is a journey. My hope is that by considering and applying these practical tips, we can take significant steps toward breaking free from phone addiction to create a more balanced and mindful approach to our digital lives.

We only get one life; I don’t want to miss out on the beautiful life right before me by staring down at my phone. My numbers don’t lie; I don’t write this from a place where I have it all figured out. It’s a work in progress for me too. I have work to do right along with you!  Let’s hold each other accountable.

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