Cutting Back on Screen Time: Coping Skills Series

Have you ever reached for your phone, just to check something quickly and looked up 30 minutes later, not sure what happened?

If so, you’re not alone. Most of us spend more time on our phones than we’d like. Whether it’s social media, news, emails, or games, our screens have become a default way to fill space, pass time, and even soothe emotions. But sometimes, what starts as a moment of distraction turns into a habit that leaves us feeling more anxious, disconnected, or drained.

In today’s post from The Coping Skills Series, we’re exploring how reducing phone usage even just a little can support your mental health, improve your focus, and help you feel more grounded in your day-to-day life. Like all coping skills, this one isn’t about perfection. It’s about experimenting with gentle changes and seeing what helps.

Why This Skill Matters

Using your phone isn’t bad. In fact, phones are incredibly useful tools for connection, creativity, and managing daily life. But when phone use becomes automatic or constant, it can crowd out other parts of your life like rest, movement, in-person connection, or even just being alone with your thoughts.

Many people find that cutting back on screen time helps with:

• Anxiety and overstimulation

• Difficulty sleeping or winding down

• Feeling “checked out” or emotionally numb

• Struggles with focus or productivity

• Low mood, low self-esteem, and comparison from social media

  
  

If any of that sounds familiar, it doesn’t mean there’s something wrong with you. It just means this might be a helpful place to get curious.

The Skill: Reducing Screen Time to Support Mental Health

You don’t have to go on a "digital detox" or delete all your apps to get the benefits of this coping skill. Small, consistent shifts can help you feel more in control, more present, and more at ease in your day.

Here’s how to start:

1. Check In with Yourself First

Before changing anything, pause and reflect:

• What am I hoping to feel more of by using my phone less?

• What emotions usually lead me to reach for it?

• What might I be avoiding when I scroll?

This isn’t about judgment. It’s about understanding your needs so you can meet them more intentionally. (This can be something that you discuss in psychotherapy sessions as well!)

2. Pick One Gentle Limit to Try

Coping skills work best when they’re realistic. Instead of cutting back across the board, try choosing one area to shift. For example:

• Put your phone away during meals

• Try 30 minutes of screen-free time before bed

• Get grounded and use your morning routine to check in with yourself before checking your notifications

• Keep your phone out of reach during focused work or study time

  
  

You don’t have to change everything. One small limit is enough to start with.

3. Create a Few Phone-Free Pockets

Think about your day like a timeline. Are there any moments where it might feel good to not be on your phone? Even 10-15 minutes can help your nervous system settle.

Some ideas:

• A phone-free walk or stretch

• Taking your lunch break without screens

• Leaving your phone in another room while you shower, tidy up, or unwind

These little pauses can help your brain reset, your body breathe, and your emotions catch up.

4. Notice What You’re Reaching For

Ultimately, every action has a purpose and is to fulfill a need. When you feel the pull to scroll, try asking yourself:

• What am I needing right now?

• What might actually feel soothing or satisfying in this moment?

Sometimes the answer is “I just want a break.” That’s valid! And maybe there’s another way to take one like standing outside for a minute, listening to music, or sipping something warm. This isn’t about removing comfort. It’s about offering yourself more kinds of comfort.

5. Be Kind to Yourself as You Experiment

It’s totally normal to check your phone more when you’re anxious, overwhelmed, or tired. If you find yourself slipping into old habits, try not to shame yourself. Just notice. Pause. Try again.

Coping skills are not about doing things perfectly. They’re about expanding your toolkit and making it easier to care for yourself with intention.

Benefits of Reducing Screen Time

People often say that when they reduce phone usage even a little they feel:

• Less overwhelmed

• More present with loved ones

• More in control of their time

• Calmer and more focused

• Less tied to comparison or “doom-scrolling”

  
  

If you’re not sure where to begin, that’s okay. This is one of those skills you learn by trying. You can’t fail - just gather information, adjust, and keep going.

A Gentle Invitation to Try This Week

If you’d like to experiment with this coping skill, here’s a simple idea to try:

Pick one 30 minute window each day where you put your phone away completely out of reach. No rules about what you have to do instead. Just give yourself space to notice what it feels like.

What comes up? What feels good? What’s hard? What do you miss… and what don’t you miss at all?

Let this be an experiment, not a rule. You’re allowed to start small.

Want Help Building Healthier Coping Skills?

If you’re noticing that your phone habits are tangled up with anxiety, low mood, or stress and you're not sure how to make a change on your own, therapy can help!

At Blue Hen Psychotherapy, I work with adults in Hamilton and across Ontario to explore what’s beneath their habits and develop healthy, compassionate coping skills that actually work. Whether you’re dealing with anxiety, burnout, or just feeling stuck, you don’t have to figure it out alone

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Let’s work together to build a life that feels more present and intentional. Schedule a free 15 minute consultation to learn more today!