Unplugged: 5 Ways to Limit Your Screen Time
Let’s be honest, most of us spend more time on our phones than we’d like to admit. Growing up in a digital world, it’s easy to get caught up in social media and lose track of the real-life moments happening around us. And social media is not necessarily a carefree, stress-relieving break. I find myself doom scrolling regularly and it’s just not good for my mental health.
Finding balance is key. So we asked our followers on Instagram about their screen time and how they felt about it. With 415 total responses to our poll, 38% had an average of 5-7 hours of daily screen time and 35% had an average of over 7 hours (!!) of daily screen time. We also asked how they felt about the screen time, and only 30% felt good about it. If you’re stuck in the same boat, we’re here to help! If you’re interested in setting boundaries, taking control of your screen time, and making space for more meaningful connections, here are some of our favorite ways to stay unplugged (including some submitted by you on Instagram!)
Set Realistic Limits
Cutting back on screen time sounds simple until you realize how much time you spend on your phone. Start by checking your daily screen time (iPhone users can find this in Settings → Screen Time). Once you see your average, set a goal—cut back by 30 minutes a day to start. Limits aren’t set in stone, so adjust as needed and celebrate small wins along the way.
We asked followers on Instagram about the strategies they use to reduce screen time – and they delivered! There were so many great suggestions including some great apps to help. You can download apps like Opal and ScreenZen to help you control your screen time! Others suggested putting the phone on “Do Not Disturb” after a set time each night, powering down completely, or relying on airplane mode to avoid the temptation to pick up the phone.
The goal isn’t to ditch your phone completely but to be more intentional with your time. Your phone should work for you, not the other way around.
Make a Priority List
Not all screen time is equal. Watching an educational video is productive. Scrolling through TikTok for hours? Not so much. And don’t give me that “I learn so much from TikTok” argument. I’ve used that one, too… but let’s face it, it’s not “educational” 98% of the time.
Try making a priority list. This is a ranking of what’s most important in your life right now (e.g., maintaining new friendships, getting good grades, staying in touch with family, clubs and organizations, etc.). Once you know what deserves your time, it’s easier to cut out the stuff that doesn’t.
Find a New Hobby (That Doesn’t Involve Screens!)
Ever wanted to learn a new skill, try a sport, or get into something creative? Now’s your chance. Hobbies don’t have to be complicated; maybe it’s playing intramural sports, picking up photography, or finally trying that pottery class you keep seeing on Instagram. Keeping your mind and body occupied will make you less likely to grab your phone automatically.
Bonus: You might meet some new people!
Explore Nature
Let’s be honest, Miami’s campus is gorgeous, and we don’t appreciate it enough. If you’re stuck in a scrolling spiral, take a break. Go for a walk, sit on a bench, and observe the world around you, or check out one of the trails around campus. Fresh air does wonders for your mood and focus.
Turn Off Social Media Notifications
This one’s tough but game-changing. When I see a notification on my phone and go in to check it out, the next 20 minutes are spent scrolling Instagram. And sometimes, I don’t even realize it!
Try to turn off social media notifications and only check your apps when you decide to, not whenever your phone buzzes. You’ll be amazed at how much more control you have.
Ready to Unplug?
We challenge you to try just one of these tips this week and see how it feels… If you are more productive, feeling happier, and enjoying your life more, maybe try to add another tip the following week. It’s about making intentional choices and giving yourself room to grow.
You got this!
Morgan Krugh | Class of 2027