Main Ideas:
Less screen time overall – Less screen time will equate to an overall better mood and feeling more connected to the people around me.
No screens an hour before & after bed – Having no screens when I wake up and go to sleep will make me have better sleep, and feel better rested.
Limited notifications – Having minimal notifications will make me check my phone less, leading to fewer moments of unintentional screen time.
Limit app access – Setting time limits or fully disallowing distracting apps will help me stay focused throughout my day.
Use analog replacements – Take quick notes in a notepad instead of an app, check the time on a watch rather than on a phone.
Results:
Less screen time overall – I found that I was able to focus more on tasks I had to do, as well as being creative as opposed to scrolling on my phone. I practiced my instruments a lot more than I usually would and was able to be more engaged with my friends.
No screens an hour before & after bed – Not listening to a video/podcast as I fell asleep made it easier to fall asleep. I wasn’t trying to actively listen and engage with something, and I could let myself relax. Not having screens available an hour after I woke up was helpful as well. I was able to get my morning started quickly so I could move on with my day.
Limited notifications – Not having as many notifications on my phone made me less likely to pick it up and then get distracted with other things.
Limit app access – I have an app that blocks distracting apps (Youtube, Instagram etc. ), and I was able to use it to stop myself from going on those apps even if I was tempted to. This helped quite a bit in the mornings and at night when my instinct was to immediately use my phone.
Use analog replacements – I’ve been using my analog watch & notepad for a while now, but they both help me from picking up my phone to do something simple like check the time, then get distracted on it.
I’ll continue to practice these better habits throughout my week so I can get an even deeper insight on how they help.
Links:
https://pmc.ncbi.nlm.nih.gov/articles/PMC10852174/
https://news.stanford.edu/stories/2026/03/smartphone-bans-schools-impact-research-students-brazil
https://www.yo utube.com/watch?v=SudWj3g5ZYk
Improve your Mood without Screens by Cooper White
