In nearly all of my coaching sessions, at some point, we discuss the overuse and addiction to our mobile phones.

I know that the world has changed. I know that people use them in a different way compared to how we might have started using our mobile phones. That’s okay, life changes, things progress, and, in many ways, they have helped us on so many levels, BUT……

I’m aware that so many of us would like to reduce our screen time so I’m going to suggest a bit of a challenge. It’s up to you if you want to give it a go!

How to reduce your screen time

The challenge is to reduce the number of hours you are on your phone over a 4-week period.

Firstly, look back at recent screen time – what would you say is your average per day/week? How much would you like to reduce this by? What is your goal for the 4 weeks?

Some ideas to help –
  1. Work out when you spend the most amount of time on the phone. Are there certain times in the day you find yourself scrolling? Be mindful of when you’re using it.
  2. Charge your phone in a different room from where you are sitting/sleeping.
  3. Don’t use your phone as an alarm clock as it’s too tempting to scroll before bedtime.
  4. Don’t multitask. If you’re watching TV don’t scroll on your phone too.
  5. Live more in the moment. Do you need to document everything you’re doing? Observe what’s around you, enjoy the now and not through the lens of a phone.
What could you do with extra time?

What could you do with the time saved by NOT scrolling on your phone? I think you will be shocked by the actual number of hours spent staring at a device.

Could you use that time more effectively, productively to take some pressure off yourself?

If you save all those hours in 4 weeks, how much time could you save in 4 months, a year?

Let me know how you get on. Drop me an email at