10 Simple ways to spend less time on your phone (and actually Enjoy It)

(My favorite one is listed at #7 below)

Have you ever picked up your phone to check one thing and suddenly realized you have been scrolling much longer than you planned?

I have.

Our phones make life easier. We use them for work, banking, directions, communication, learning, entertainment, and so much more. I also run a business and create content, so being on a screen is simply part of my life. But there is a difference between using a screen intentionally and scrolling without even realizing how much time has passed.

I have noticed that when I spend too much time scrolling, I don't always feel fulfilled afterward. Sometimes I even feel worse.

Social media keeps showing us more of what catches our attention. For me, that can mean seeing other people who are doing things similar to what I do. Before I know it, I can start comparing where I am to where they seem to be. Then I have to remind myself: people usually show us selected parts of their lives. I may be comparing my normal day to someone else's best moment.

So lately, I've been making a more intentional effort to put my phone down and do something else. I'm definitely not perfect at it. Sometimes I fall right back into spending too much time on my phone. Then I have to make the effort to come back again. I hope these tips & ideas will help you too!

And I've learned something important along the way:

You don't have to completely change your life. You just have to start small.

1. Give yourself 5-Quiet Minutes in the morning

This has become one of my favorite ways to start my day.

Instead of immediately reaching for my phone, I drink some water and give myself about five quiet minutes.

That's it. Five minutes.

Sometimes I add a simple breathing exercise or gently move and stretch my shoulders and neck. I personally find that it helps me start my morning feeling calmer and more collected.

The funny thing is that my five minutes often turns into 30.

Once I experience that little bit of peace, I don't want to rush out of it.

So here's a warning from personal experience: if your five minutes starts turning into 30 like mine does, you might eventually want to wake up a little earlier. Otherwise, your peaceful morning may quickly turn into rushing to get ready!

But don't start by demanding 30 minutes from yourself.

Start with five.

2. Try my 15-minute rule

Sometimes the hardest part isn't doing something. It's starting.

If I look around my house and think about everything that needs to be cleaned, organized, or improved, it can feel like a big commitment.

So instead, I tell myself:

I'm only doing this for 15 minutes.

Maybe I put a few things back where they belong. Maybe I organize one small area. Maybe I finally take care of something I have been ignoring. Once I get started, I often keep going because I'm already into it.

You can use the same idea with your phone. If you use app timers, when your timer goes off, get up and spend just 15 minutes doing something away from your screen.

Don't worry about what happens after the 15 minutes.

Just start there.

3. Learn something that requires your full attention

For me lately, that has been calligraphy.

I'm still learning, and I have a habit of wanting results quickly. So learning something that requires patience can sometimes be frustrating for me. But I'm learning to tell myself to take it one stroke at a time - focus on the process, not the results.

When I sit down with my paper and start practicing those strokes, something happens: I'm thinking about the stroke I'm making instead of everything else. My mind becomes quieter. I'm focused. And if I stop worrying about how quickly I'm improving, there is no pressure to get somewhere. Afterward, I also have the satisfaction of knowing I practiced and learned something.

If calligraphy isn't your thing, that's okay. Try drawing, painting, knitting, crochet, hand lettering, woodworking, flower arranging, or anything else that makes you focus on what your hands are doing.

You don't have to become great at it. You just have to enjoy learning it.

4. Read just 2-pages

Reading is another easy way to spend time away from a screen, but don't turn it into another big commitment.

Choose a physical book you're interested in and tell yourself: I'm going to read two pages. That's all!

Maybe you stop at two. Maybe you read ten. Maybe eventually you finish a chapter.

I personally enjoy nonfiction, but yours can be fiction, mystery, romance, history, fantasy—whatever actually makes you want to pick up the book.

The number of pages doesn't matter as much as creating the habit of reaching for something other than your phone.

5. Get creative with what you already have in the kitchen

I'll admit it: convenience makes it very easy to buy something to eat and then spend the time I saved on my phone.

So cooking has become another way for me to intentionally step away from a screen. Sometimes I look at what I already have at home and ask myself: What can I make with this?

That turns cooking from another chore into a little creative challenge.

You don't have to make an elaborate meal. Try a new combination, make a favorite recipe from memory, bake something, or figure out how to use ingredients that have been sitting in your kitchen.

And when you can, leave the phone somewhere else while you cook.

6. Tell yourself you'll work out for only 30 minutes

This is another little trick I use on myself. Instead of thinking that I need a long workout, I tell myself: Just 30 minutes.

Thirty minutes feels manageable, so I'm more likely to get started.

And very often, my 30-minute workout turns into 45 minutes or even an hour. It can be as simple as a walk or a simple and easy at home exercise. It doesn't have to happen every day. I don't expect it to. I simply try to do it as often as I can.

This idea works for more than exercise, too. Make the starting commitment small enough that your brain doesn't immediately come up with a reason not to do it.

7. Shop Your Own Closet

This one has been my favorite lately and motivates me to dress better. I've really been enjoying it.

Instead of scrolling, I spend some time looking through my own closet and deciding what I want to wear the next day. Not just, What shirt and pants am I wearing?

I think about how I can style an ordinary outfit differently. Maybe I add an accessory. Maybe I think about my hair. Maybe I combine pieces I wouldn't normally put together.

Especially if mornings feel rushed, deciding the night before can also make getting ready easier. And there is something fun about looking at clothes you already own and asking:

How can I make this feel a little more like me?

You don't always need something new. Sometimes you just need a new way of looking at what you already have.

8. Put Your Thoughts on Paper

Journaling doesn't have to mean writing three pages about your deepest thoughts every night. Sometimes you can simply sit down and write.

What happened today? What are you thinking about? What are you excited about? What's bothering you? What do you want to do tomorrow? There doesn't have to be a right way to do it.

The point is that for a few minutes, instead of consuming someone else's thoughts through a screen, you're paying attention to your own.

9. Don't want to unplug alone? Take a Creative Class

Not everyone wants to sit at home and start a hobby alone. And that's completely normal.

Some people enjoy having other people around them. If that's you, look for hands-on workshops in your area. I am sure there are many different kinds of creative workshops around you.

You might find pottery, painting, cooking, soap making, candle making, jewelry making, cake decorating, flower arranging, and plenty of other options. Take a friend and use it as quality time together. Or go by yourself! One thing I've learned from teaching creative workshops is that going alone doesn't necessarily mean you'll stay alone. I see this happen in my own soap-making classes.

At the beginning, when I start explaining the safety precautions and the chemistry involved in making soap from scratch, reactions are mixed. Some people get really excited. Others look a little overwhelmed. Then we start.

There is a slower part of the process where I have everyone introduce themselves. Because I intentionally keep my classes small, something really nice often happens during this time. People start talking! They joke with each other. They discover things they have in common. Sometimes people who arrived as complete strangers exchange ideas, numbers or even talk about meeting again.

Then we get to the creative part. Everyone chooses colors and fragrance and starts decorating their soap. Sometimes the entire room becomes so quiet that I have to ask, "Is everyone okay?"

They're fine. They're just completely focused on what they're making.

At the end, people walk around looking at everyone's soaps, complimenting each other's creations and talking about what they made. And everyone gets to leave knowing: I made this from scratch.

Even though cold-process soap still needs time to cure before it can be used, the accomplishment is already sitting right there in front of them. As the person teaching the class, watching that happen makes me happy every time.

So if you don't want to start a screen-free hobby by yourself, find a class near you. You already know everyone there has at least one thing in common with you: you all chose to show up and try the same thing.

If you're in Central New Jersey, I host small, hands-on creative workshops at The Craft Space in Flemington. You can check out our workshops here.

But whether it's my studio or somewhere else, find something that sounds fun and give it a try.

10. And if you're going to be on a screen…Create Something

Here's the reality: We're not going to stop using screens. Nor do I think we need to.

I'm using a screen while creating this blog. I use screens to run my business. People use them to learn, work, communicate, manage their finances, create videos, write, design, and do countless useful things.

So if you really can't get away from your screen one day, try changing how you use it.

Instead of only consuming, create something: Write. Learn something you've wanted to understand. Edit your photos. Make a video. Plan something. Design something. Start the project you've been thinking about.

At the end of that screen time, you may feel very different because you have something to show for the time you spent. Sometimes I find it helpful to think about one simple question: Am I consuming right now, or am I creating?

Both have a place in life. I just don't want all of my free time to automatically become consumption.

You Don't Have to Be Perfect at This

I want to end with this because I think it's important.

I am not always consistent with any of this. There are times when I'm doing really well with my screen time. Then there are times when I fall right back into scrolling more than I want to. I don't consider that a failure.

I'm also someone who doesn't always do well when something starts feeling like a huge commitment and pressure. If I tell myself I have to do something perfectly every single day, sometimes I end up not doing it at all. So I leave myself some room. If I do 80% of what I hoped to do, I consider that a success!

Maybe today you read two pages. Tomorrow you spend 15 minutes organizing something. Another day you practice calligraphy (or any hobby of your choice) for half an hour. Maybe this weekend you take a workshop with a friend. And maybe one day you spend way too much time scrolling again. That's okay! Come back.

The goal isn't to be perfectly consistent. The goal is to get better at coming back!

Looking for Something Creative to Do in New Jersey?

If you'd rather unplug while making something with other people, you can see what's coming up at The Craft Space in Flemington, New Jersey. I keep my workshops small and hands-on so you have time to create, learn, and connect with the people around you.

See Upcoming Workshops → https://www.thecraft.space/event-list

Or simply find a creative class near you that you've always wanted to try.

You don't need to completely give up your phone. Maybe you just need to give yourself 15 minutes to discover what you'd rather be doing.

What is your favorite way of reducing your screen time? Share with us in the comments.

Signing off

-Geeta

You can write to me at geeta@thecraft.space