“I need a break from my phone” – me, five hours after scrolling non-stop

Lately, I’ve caught myself doing that thing where you open Instagram, close it… then open it again three seconds later. It’s not even conscious at this point, it’s autopilot. Like muscle memory, but with slightly more existential dread.

The truth is: I love my screen (but at the same time I don’t). It keeps me connected, entertained, inspired, and occasionally gives me the serotonin hit I didn’t know I needed (hi, funny Tana Mongeau videos). But I’ve also noticed the flip side. The overstimulation. The headaches. The constant comparison trap. And that weird foggy feeling that creeps in when I’ve been staring at a screen for too long.

So, I took a break.

I’ve been off Instagram for almost a month now, and honestly? I feel way more present. Like I can hear myself think again. Like I’m actually in my life, not just watching it unfold through stories or comparing it to someone else’s highlight reel.

So, how can we be a little more mindful with our screen time?

Here are a few things that have actually helped me stop spiraling into the digital void:

1. Create screen ‘windows’

Instead of being on all the time, I’ve started scheduling windows for checking social apps, so once in the morning (after journaling, if I’m feeling like that girl), once around lunch, and then again in the evening. Giving myself clear times makes it feel like a choice, not a compulsion.

2. Set time limits (and stick to them)

I used to think app timers were unnecessary…until I realized I was spending four hours a day on YouTube. Now, I set a 30-minute limit on my most-used apps. Sure, I sometimes hit “Ignore for 15 more minutes,” but hey, progress, not perfection.

3. Power down before bed

This one changed my sleep game. Shutting down electronics two hours before bedtime has helped my brain actually wind down. When I can’t resist some sort of media, I’ll switch to music, a podcast, or an audiobook, something that doesn’t require my eyes to be glued to a screen. It’s way gentler on the brain and honestly, my dreams are better too.

So what’s the deal with screens + mental health?

Too much screen time, especially without breaks, can impact our brains. Constant stimulation trains our brains to seek dopamine hits fast (scroll, like, scroll again), which makes it harder to focus, feel grounded, or even enjoy the little things IRL.

Studies have also shown that excessive screen use can mess with our sleep cycles, increase anxiety, and mess with our attention span. And if you’re already feeling emotionally off? The constant stream of curated content can feel more like a punch in the gut than an escape.

It’s not about quitting your phone, it’s about checking in with how you’re using it

I still love my phone. I still make aesthetic Pinterest boards, scroll on YouTube shorts, and send memes occasionally at midnight. But I also give myself permission to disconnect. To sit in silence. To be a little bored.

Because sometimes the real magic happens off screen, when you’re sitting at the beach, taking a walk, or just breathing for a second without a notification pulling you back in.

So if you needed a sign to log off and go touch some grass? This is it.