2025 | How to reduce screen time with small changes, by Samantha Rezende

Have you ever wondered how your screen habits shape your sense of self? In a world where scrolling, streaming, and swiping have become second nature, our identities are often entwined with the digital world. But what happens when we step back and reconnect with who we are beyond the screen? In this post, we’ll explore practical strategies to reduce screen time and how this simple change can help you rediscover parts of your identity that are sometimes overshadowed by the glow of a screen.

Understand your situation: The first step is to identify how much time you’re spending on screens and which activities take up the most time. Use apps or built-in tools to track your screen time and reflect on how these activities align with the person you aspire to be.

Set goals and priorities: Decide what matters most to you. Whether it’s spending more time with family, rediscovering a passion, or focusing on self-care, understanding your priorities can guide you in reducing unnecessary screen use.

Create screen-free zones or times: Establish boundaries, like banning screens during meals or dedicating the first and last hour of your day to offline activities. Use this reclaimed time to engage in activities that nurture your identity, such as journaling, exercising, or pursuing a creative hobby.

Rediscover offline passions: Reconnect with hobbies or interests that don’t require a screen. Whether it’s painting, gardening, reading physical books, or exploring nature, these activities can help you rediscover parts of yourself that may have been neglected.

Limit Notifications and Digital Distractions: Turn off non-essential notifications and place your phone out of reach during focused tasks. This small change can make a big difference in reducing distractions and giving you more control over your time.

Reflect on our digital identity: Think about how your online activities reflect who you are. Are you presenting an authentic version of yourself on social media? Taking breaks from the digital world allows you to align your digital presence with your true identity.

Reducing screen time is not just about unplugging—it’s about reconnecting with yourself and the world around you. By setting boundaries and rediscovering offline joys, you’ll create space to nurture your identity beyond the screen. What strategies have worked for you in reducing screen time? Share your tips and experiences in the comments. I’d love to hear your journey.