Commit to 90 minutes of screen-free time before bed for the next 40 days. Here’s how:
-
Find a “home” for your phone outside the bedroom (hello, alarm clocks!).
-
Fill that time with something meaningful:
-
Bonus Challenge: Put your phone down when spending time with others.
You’ll be amazed at how much more present, rested, and fulfilled you feel. Ready to take back control? Start small, stay consistent, and watch the difference unfold.
Right now, if you’re like most people, your smartphone is the first thing you check in the morning and the last thing you see before bed. But what if you took back those moments for yourself?
A simple first step: Get your phone out of the bedroom—yours and your kids’. You’ll likely sleep better and start your day with more intention.
But what about my alarm? If your phone is your alarm clock, that means the very first thing you touch each morning is your phone. Instead, invest in a standalone alarm clock and set up a family charging station outside the bedrooms. (For example, we charge ours in a closet!)
Make it fun: To encourage everyone to stick with the plan, offer a small “reward” if someone catches you cheating—like extra allowance money or assigning you one of their chores. (Fair warning: this works both ways!)
Replace, don’t just remove: Put something you want to engage with in the place your phone used to be. Want to read more? Place a book on your bedside table. This simple switch makes it easier to build the habits you want while breaking the ones you don’t.
Breaking Up With Your Phone (Kind Of): Changing habits is hard—especially when apps are designed to keep you hooked. But the benefits of setting boundaries with your phone will start adding up faster than you think.
-
Find an accountability buddy to check in with regularly.
-
Be kind to yourself. If you slip up, don’t stress—just notice and reset.
-
Remember: The best parts of life happen off the screen.
Have you ever stopped to think about how much time you spend on your phone each day? The numbers might surprise you:
-
1 hour per day = 15 full 24-hour days per year
-
2 hours per day = 1 month per year
-
3 hours per day = 1.5 months per year
-
4 hours per day = 2 months per year
-
5 hours per day = 2.5 months per year
-
6 hours per day = 3 months per year
That’s time you could be using to connect with loved ones, pursue passions, or simply enjoy the present moment.
