Swap Screens for Life: A Practical Guide to Reducing Screen Time and Reclaiming Your Days
In our always-connected world, screens call to us constantly. Buzzing, dinging, and asking for attention. When we are on retreat, we are reminded how nourishing it feels to slow down, shift our attention to being present, to have the time to reconnect with ourselves and the world around us. While technology is a gift in many ways, an essential part of our daily lives, being constantly pulled to our screens can quietly drain our energy, disrupt our focus, and take us away from the moments that truly nourish us.
The goal isn’t to eliminate screens altogether, although a digital detox can be a nice tool to reset boundaries. The goal of this article is to help you to use them with intention, so there’s more room in your life for you, for connection, and presence.
Below is a practical, balanced approach to reducing screen time — guiding your time with nourishing alternatives.
1. Start With Awareness
Before making changes, take a moment to notice your current habits.
When do you reach for your phone?
Is it purposeful or habitual?
How do you feel after using particular apps like social media or reading the news?
How much time to do dedicate to reading the news or being on social media?
Simply observing your patterns (even for one or two days) can help you identify where small, sustainable changes will have the biggest impact.
2. Schedule Screen‑Free Time
What we schedule, we prioritize. Instead of hoping you’ll unplug – plan for it.
Make a Saturday morning walk in nature or coffee with your friend or neighbor part of your routine. Set your alarm to get up and do 20 minutes of yoga, rather than reading the news or checking social each morning.
- Schedule, on your calendar, a morning or evening walk
- Plan ahead where you can – spend a weekend or take a short afternoon trip to spend time in nature
- Schedule in a phone call with a friend or family member
- Book on your calendar a yoga, pilates, or meditation session where you might normally spend time scrolling
- Plan out your day with Time to read, journal, or rest (add those to your calendar as well so you prioritize them)
Treat these moments as non‑negotiable appointments — just as important as meetings or deadlines.
3. Create Physical Distance From Your Phone
One of the simplest and most effective ways to reduce screen time is to create a physical boundary between you and your device. When your phone is within arm’s reach, temptation is constant — even when you intend to be present.
Try intentionally placing your phone in another room during activities that deserve your full attention, such as:
- Reading a book or journaling
- Practicing yoga, stretching, or meditation
- Eating meals with family or friends
- Spending time outdoors or in nature
By habitually keeping your phone out of sight during intentional activities, you can break the dependence cycle. Your time becomes yours again. By removing the immediate cue to check your phone, you allow yourself to settle into the moment and experience it more deeply.
4. Create Healthy Boundaries With Technology
Support your intentions by shaping your environment.
Consider trying:
- Screen-free zones (bedrooms, dining table)
- A nightly screen curfew (no devices 1 hour before bed – read, breathwork, journal)
- Turning off non-essential notifications
- Using built-in screen-time limits
Boundaries make healthier choices feel effortless.
5. Replace Scrolling With Meaningful Connection
Prioritise activities that restore rather than drain you. Screen‑free alternatives include:
- Spending time outdoors
- Reading a physical book
- Practicing a hobby or painting, coloring, knitting, baking, drawing
- Cooking or gardening
- Calling someone you love
- Finding a volunteer opportunity in your community
Giving your time and energy to others is one of the most powerful ways to feel grounded, connected, and fulfilled.
On retreat, we often rediscover something simple yet profound: when we step away from constant stimulation, life feels fuller, quieter, and more meaningful.
Screens are a useful productivity tool. When used intentionally, they support our lives rather than consume them. By pairing intention with gentle boundaries, physical distance from devices, and time – intentionally scheduled for nature, movement, and connection, we create space for presence. This isn’t about restriction or deprivation, it’s about restoring balance, and focusing on what truly restores us.
Why not reset by taking a break with us?
Retreat with us for a reset and come home with some new habits, and energy!