phone, self worth, mama disrupt

How to disconnect from your phone while still staying connected

In Features, Mind Health, Stories, Wellness, Work by Nicole Fuge

Feel like you need to take a break from your phone, but can’t because your life is literally on it? Here are some helpful tips to reduce your phone usage while still staying connected.

By Ava Wilde

Our phones, darlings, they’re not just devices, they’re our lifeline – organising playdates, capturing Insta-perfect moments, or pacifying toddler tantrums with a quick cartoon [how could we survive without Bluey?!].

It’s a blessed hustle made easier. But, don’t let that screen glow eclipse the radiant glow of YOU, babe!

Dose your screen time with love, not obsession. It’s essential to disconnect, recharge your soul, and dance in the moment with your minis. Remember, phones make the motherhood ride smoother, but it’s up to us to steer it right.

Here are a few tips to help find better balance.


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1. Set goals and limits

Determine a realistic amount of time you’d like to spend on your phone daily. Use screen time tracking apps or built-in features to monitor your usage and set limits for specific apps.

2. Prioritise your activities

Make a list of essential tasks that require your phone, and try to eliminate or reduce non-essential activities, like excessive social media browsing.

3. Establish phone-free zones and times

Designate specific areas in your home or specific times during the day when you won’t use your phone, such as during meals, before bedtime, or while engaging in hobbies.

4. Use alternative communication methods

Instead of texting or using social media, try calling your friends and family, or even better, arrange in-person meet-ups.

5. Turn off notifications

Disable non-essential notifications to minimise distractions and reduce the urge to check your phone constantly.

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6. Uninstall or hide distracting apps

Remove apps that you find yourself using excessively, or move them to a separate folder to make them less accessible.

7. Use the grayscale mode

Changing your phone’s screen to grayscale can make it less appealing and help you reduce screen time.

8. Allocate specific times for checking email and social media

Schedule specific periods during the day to check your email, social media, and other online activities to avoid constantly checking your phone.

9. Engage in offline hobbies

Cultivate hobbies and activities that don’t require screen time, such as reading, exercising, or cooking.

10. Mindfulness and meditation

Practice mindfulness and meditation to improve your focus and become more aware of the present moment, which can help you resist the urge to use your phone.

Remember, it’s essential to strike a balance between using your phone for necessary tasks and maintaining a healthy lifestyle. Keep track of your progress and adjust your strategies as needed to achieve your goals.

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