Hi friends,
One of the things we all struggle with, regardless of age, is screen time. I’m not just talking about social media, though that’s a big part of it, but the endless cycle of checking, refreshing, scrolling, and watching. I’m aware of the risk of addressing this topic, of sounding trite or outdated. But it’s something I’ve thought about deeply and experimented with since owning my first smartphone. Here’s the problem and a few small ways I’ve managed to deal with it.
The Problem
My phone is both my biggest distraction and my best tool for communication and organization. It holds my to-do list, calendar, and notes. But it’s also where Instagram, TikTok, YouTube, WhatsApp, and email live. It pains me to see that I spent three hours on social media last Monday. How could I, especially on a busy workday? Looking closer, I realize I’m filling every free moment scrolling—between meetings, while waiting for the train, and before bed.
I’ve tried deleting social media apps, only to redownload them a week or two later. (Though I haven’t had Instagram on my phone for over a month now because it was my go-to app, and I needed a break).
Some people have better self-control than me and can simply decide to cut back without an issue. If I tell myself “no more social media” but still have the apps on my phone, I’ll end up scrolling or refreshing my email 261 times a day. So the bigger issue isn’t just social media—it’s overall screen time. Here’s what’s helped me:
The 9-to-9 Rule
On my iPhone (if you have Android, perhaps rethink your life’s choices 😉), I set app limits between 9 PM and 9 AM. At 9 PM, all apps lock, and I can’t access them until 9 AM the next day. Calls and text messages are exceptions because I believe if someone truly needs to reach me, they’ll call. Most days, I don't end up opening any of the apps until 11 AM or 12 PM, because I'm either in meetings or busy with something important. This one step has brought me so much peace of mind.
Replace Scrolling with Reading
How many of us say we’re too busy to read? How often do people see you with a book and tell you they “used to read but don’t anymore” because of their busy schedules? When friends say this to me, I often want to grab their phones and check their screen time. But I don’t.
It’s less about time and more about mental space. If you want to read more, take note of when you’re scrolling and replace that time with reading. Choose an interesting book, make it accessible, and keep your phone out of reach. Since I lock my apps after 9 PM, I now have an hour or two in the evening while my daughter sleeps to fill—and reading during that time has become far more enjoyable than staring at my living room walls.
Documenting the Journey
Spending 5–10 minutes journaling about how you’re using your time, what’s working, and what needs to change is incredibly helpful. It’s also a great way to capture your current challenges and, years later, look back at them with a smile. They will feel like looking at a picture of yourself when you were younger.
The point isn’t to become a monk, but to be conscious of how we’re spending our time.
— Mohamed
💎 New From Me
Thank God there is a ceasefire in Gaza, but the occupation isn’t over. Here are five books on Palestine I wish I had read sooner. The last one isn’t by a Palestinian:
🔖 Quote I’m pondering
You are what you do. Not what you say
not what you believe
not how you vote
but what you spend your time on.
— Kevin Kelly
Source: Excellent Advice for Living: Wisdom I Wish I'd Known Earlier
📸 Through My Lens
Please give me feedback on the newsletter by replying to this email. Do you find it worth your time? What do you want more or less of? Or other suggestions?
Thank you for reading!
Mohamed