How to Get Back Lost Time: A Guide on How to Cut Down Your Screen Time!

Have you ever just sat down to do some homework or something productive, but you just end up sitting down and doom scrolling away, scrolling over and over again. And then you realize you have been scrolling for hours and have just lost a lot of precious time! If this sounds like you, you have found the right article!

What Even Promotes Doom Scrolling? :

Doom scrolling is a phenomenon where people keep on scrolling through videos on their screens due to their brain releasing dopamine. This constant dopamine loop/spike keeps our brain entertained, tricking it into thinking that the doom scrolling is a good thing that is helping us, when in reality that couldn't be farther from the truth. To break this constant cycle that "gives you relief," follow some of these steps listed below!

An image of the brain releasing dopamine

The Mighty Gray Scale filter! :

Starting off with a method that I have found extremely useful to limit my screen time is to turn on the gray scale filter in your settings. Some studies have shown and proved how effective this filter is. The way the grey scale filter works is by giving everything on your phone a greyish - white tint, taking away all of the flashy and distracting colors that snatch your attention away from productive activities.

A phone showcasing the grey scale filter

Stop Taking Your Phone Everywhere :

This might sound very simple, but not taking your phone everywhere and just being in the moment gives you a screen detox and allows you to lower your screen time without going through the hassle of deleting anything or feeling guilty. Not taking your phone everywhere reduces the urge to reach for your phone and start playing Clash Royale or scroll TikTok to pass the time. Instead, spend time with your family and have some quality time outside.

Downloading a Screen Time App :

Something that I have found that hold you accountable for how many hours you spend on your phone is a screen time app. The normal screen time settings installed on your phone do not provide any accountability and just block your apps. Meanwhile, a screen time app blocks your apps and can give you a message that shows you why you should get off your phone. This holds you accountable for your screen time because you become self aware of your screen time when an app is constantly reminding you of how long you spend on your phone. The app that I personally use is Opal, it gives you awards for spending less time on your phone and it can let you create a schedule to manage your screen time.

An image of the screen time app that I use

Conclusion:

Concluding these tips and tricks to reduce your screen time, I leave you with a challenge, try to set goals and spend less time day by day on your phone by using the methods I have given you. If you decide to do so, you will see the drastic change and difference from before you used these tips, and after.