Breaking the Screen-Time Trap

Like many working in the IT sector, my day is dominated by screens — 8 to 10 hours on the laptop, to be exact. You’d think a break would mean stepping away from screens altogether, right? Not exactly. My idea of “taking a break” was picking up my phone to scroll through social media or watching a quick episode of a TV show. “Just five minutes” or “just one 20-minute episode,” I’d promise myself. But, let’s be honest, those five minutes often stretched into 30 minutes or, worse, hours.

Admittedly, I do enjoy social media. It keeps me connected to the world, gives me a laugh with memes and funny videos, and offers a steady stream of travel hacks, outfit ideas, and other life inspirations. It’s something many of us do, and I get why so many of us are drawn to it.

But then I realized something deeper. My attachment to social media wasn’t just about enjoyment; it felt almost instinctual, like reaching for candy as a kid. I’d unlock my phone to do something specific, only to end up on Instagram or Twitter without even realizing it. Notifications made it even harder to resist.

But these social media apps are designed in a way to keep us hooked. Features like infinite scroll let us keep watching or reading without needing to stop. And let’s not forget the small rush of happiness we get when we check our notifications to see who liked and commented on our posts, or stories. Sometimes, it’s also the fear of missing out (FOMO) — the worry that we’re out of the loop when we haven’t been online for a while.

However, this constant connection came at a cost. I’d spend my “free time” on my phone, scrolling endlessly, even at night. What started as “one quick check” would stretch from 11 PM to 1 AM, leaving me drained the next day.

Turning Point: Making the Break Real

I knew I needed to change. The first step? Muting all notifications except the essential ones. Did it help? Not really. Without notifications, I still found myself reflexively opening social media apps whenever I had a free moment in my day.

The real shift came when I decided to replace my screen time with activities that kept me genuinely engaged. Here’s what I started doing:

• Badminton Coaching: I joined a badminton class, and those two hours are now a highlight of my day. The energy and focus it brings are unbeatable.
• Brisk Walks and Music: Walking clears my head, and music adds a touch of calm to my free moments.
• Cooking: I began experimenting with recipes, especially dishes from my native cuisine. Cooking with music in the background has become my new therapy.
• Board Games: Monopoly, poker, and other board games have made my downtime more social and addictive (in a healthy way).
• Reading Before Bed: I never imagined I’d get into reading, but now that I have, it’s become such a calming way to end my day. Reading before bed has completely replaced mindless scrolling, and it feels so uplifting and rewarding. Right now, I’m reading The Perks of Being a Wallflower. (If you have any book recommendations, I’d love to hear them!)
• Exploring New Hobbies: I’m planning to learn a musical instrument soon and try my hand at gardening this year.

The Impact: A Healthier, Happier Me

These changes have transformed my days. My stress levels have dropped, I feel less anxious, and my productivity has improved. I no longer feel the pressure to stay up-to-date with every meme or news update, and surprisingly, I don’t miss it.

Breaking the screen-time cycle wasn’t easy, but it was absolutely worth it. My days now feel more fulfilling, productive, and meaningful, filled with activities that genuinely bring me joy and energy.

Have you experienced something similar? If yes, what do you do to break the cycle?