How to Start a Habit of No Screen Time

As popular as screens like smartphones and tablets have become, more and more 
people are creating a habit of taking a break from them.

These devices can be very beneficial to your life, making things easier and more 
practical. You can work, socialize, plan, reach your goals, and so much more. But 
sometimes, it becomes too much information, too much news, too many notifications.

When you get more stressed from your devices than not, that is when you know it is 
time to take a break for them. Here are some tips for starting a new daily habit of having 
no screen time.


Manage Your Screen Time

Establish specific time limits for your screen usage and stick to them. Determine how 
much time you need to spend on screens for essential tasks such as work, 
communication, and necessary leisure activities, and then set boundaries for 
recreational screen time. 

Avoid mindlessly scrolling through social media or spending excessive time on screens 
when you could be engaging in other stress-relieving activities.


Have Areas of Your Home That Are No-Screen Zones

Designate certain areas in your home as screen-free zones. For example, make your 
bedroom a technology-free sanctuary, where screens are not allowed. Create spaces 
where you can unwind and relax without the distractions of screens. This can help you 
establish healthy boundaries between screen time and relaxation time.

You can also have certain times of the day be no-screen zones, such as in the morning 
while getting ready for work or school, or for an hour after getting home from work.


Be More Intentional

When you do use screens, practice mindful screen usage. Be intentional about how you 
use screens and what content you consume. Avoid mindless scrolling or multitasking on 
screens, as it can increase stress and anxiety. Set specific goals for your screen usage, 
such as checking emails or social media for a limited amount of time, and then 
consciously disconnecting.


Find Other Things to Do

Instead of turning to screens as the default stress-relief option, find alternative activities 
that can help you relax and unwind. Engage in activities such as exercise, meditation, 
breathing exercises, hobbies, or spending time in nature. These activities can be 
effective in reducing stress and anxiety without relying on screens. Not only will it give 
you easy opportunities to get away from the screens, but it also helps you find more 
stress-relieving activities in your life.


Don’t Use Your Phone During Morning and Evening Routines

Lastly, consider not using your phone at all right when you wake up, or shortly before 
bed. These routines should include things like reading, journaling, hygiene, meditation, 
mindfulness, moments of stillness. They do not need to be interrupted with your phone 
or other devices. 

At the very least, take the first 5 minutes in the morning to be quiet without distractions 
and notifications. Get a regular alarm clock not attached to your phone if you have to. At 
night, try to put your phone away 30 minutes before sleep minimum. Don’t bring it to 
bed with you!



