4 Things I’m Doing to Stay Off My Phone and Be More Present

Why Do I Want to Spend Less Time on My Phone?

First and foremost, I want to model healthy phone habits to my four children. I support a Smartphone Free Childhood because I don’t want to raise kids who constantly have their heads down, who can’t concentrate for more than 30 seconds, and who don’t know how to socialise properly. 

I would feel extremely hypocritical if I had my nose in my phone all the time. I know there are things adults can do that children can’t, but I don’t believe this is one of them. Having my eyes on a screen isn't good for me, just as it isn’t good for them. 

A little while ago, I read some statistics about how much of our lives we spend scrolling. Seeing my average daily screentime translated into days, weeks, months, and even years felt frightening. Did you know that spending six hours on your phone a day (which is less than the average teenager) is equal to about 13 weeks of your year? Do that every year, and it’s a lot of your life scrolled away. That isn’t how I want to live. 

What Do I Want to Do Instead of Scrolling? 

Instead of scrolling, I want to spend my life doing things of worth – things that will benefit my life and the lives of others, and things that will bring glory to God. 

Sometimes I need to be on a screen – it’s how I do my weekly shop, how I send emails, and how I write blog posts like this one. It’s also how I run the majority of my business, although I do love getting out to markets and meeting customers in person. IRL is so much better than on screen. 

4 Things I’m Doing to Stay Off My Phone and Be More Present 

Over the last six months or so, I have managed to reduce my screen time from an average of six hours a day to just under three hours a day. Here’s how…

1. Using the Be Present App 

At first, I tried to reduce my screentime using willpower alone. That didn’t work – I’m addicted. I need to be on my phone for certain things, and every time I reached for it, I would end up scrolling for ages. 

Next, I experimented with making everything on my home screen black and white. Apparently, the lack of colour makes it less alluring and attractive to the brain. It worked a little but didn’t reduce my screen time much.

Now, I use an app called Be Present. I realise this sounds like an ad, but I promise it isn’t!! It’s something that has actually worked for me. The app primarily works by automatically closing apps after a set amount of time. Here’s my set-up:

• Instagram and Facebook close after five minutes.
• I can open Instagram six times a day, and Facebook three times a day.
• I used to have five minutes for TikTok as well, but I actually deleted the app because I realised I didn’t even want to look at it. 
  

Having some limited time on each app lets me check my DMs, respond to messages, watch a few stories, and catch up on what I want to, without scrolling mindlessly. There are days when I need a little more time, for example to create and upload a reel, so I do this on my iPad during work hours. 

The Be Present app also allows you to disable some or all of your apps. I use this feature at certain times of day. For example, while I’m working, I only enable phone calls and WhatsApp. Then, from midday, I also have the apps I need to fulfil customer orders. This gives me uninterrupted mornings (unless school calls about an ill child!). 

The app creates streaks, and I don’t want to break mine! It’s also in the platinum section, having gone up from bronze to silver to gold. This gamification works for me and keeps me focussed on continuing. Now I’m out of the habit, doomscrolling just doesn’t appeal. 

2. Trying New Hobbies 

One of the best ways I’ve found to spend less time on my phone is filling my downtime with activities that prevent me from picking it up in the first place. I love collecting so-called ‘granny hobbies’. Previous generations were really on to something with their knitting and sewing and baking! I’m sure they were happier as a result.

I also run instead of reaching for my phone. Last year, I did Couch to 5k, and I’m still running at least once a week. My aim this year it to get to 25 Parkruns. I can’t say I enjoy it, but I do love the wide-open lung feeling I have afterwards. 

3. Reading 

Reading definitely helps me avoid scrolling. I’ve created a colouring challenge to encourage me to read through the whole bible, so spending less time on my phone is also giving me more time spent in the Word. I love keeping track of what I read. For fiction, my reading journal works in a similar way. 

4. Documenting My Progress 

To keep me accountable, I’ve been creating a monthly Instagram reel summarising what I’ve enjoyed doing while I’ve spent less time scrolling. This is partly for my own reference, and partly to encourage my followers to get out there and do the same. I feel like so many of us have forgotten how good life can be when we’re not glued to a screen. 

Has Spending Less Time on My Phone Had Any Impact?

The impact this has had can be measured in various ways. First, my kids have my full attention the first time they call me.

After spending less time online and taking sertraline for a year, I’ve also found my mood is much improved. I am more content and I’m not fretting about what others are doing because I have little to compare myself to. 

I have more time to be creative, to rest, to bake, to draw, to tidy my office – oh wait, that still doesn’t get done as much as it should! I’ve managed to read roughly a book per week and I’m halfway through reading the Bible in its entirety. I’ve watched films I’d never seen before, baked lots of yummy treats, and tried some new recipes (Marry Me Chicken was so good it made it into our weekly meal rotation). 

Spending less time on my phone has also impacted my work. I’ve designed so many new greeting cards, painted commissions, and taken on some other projects which have really got my creative juices flowing. I’ve also designed new prints and stickers. You can see all my latest work here and there’s even more for stockists who often get first dibs at what I create.

Thanks for Stopping By

If you’re trying to avoid the infinite scroll and squeeze more fun into your daily life, I hope these tips are helpful. You’ll find more cosy, analogue inspiration via the following links…

How to Create a Cosy Night In 
9 Tips to Help You Read More Books
How to Socialise Offline – Creative Ways to Bring People Together