28 Creative Ways to Cut Screen Time (That Aren’t Phone Locks)

From someone who’s tried everything

Apr 08, 2025

This year, I gave up social media and TV/streaming services to make space for more creativity in my life - and I am having my most creative year yet!

After YEARS of trying to lower my screen time (and failing miserably), I’m FINALLY sticking to it and seeing so many positive benefits:

I’m consistently exercising, eating healthy, writing, and engaging in opportunities I’ve always dreamed of.

Here’s my secret to reducing screen time:

You have to make your offline life better than your online life.

For most people, cutting screen time is a punishment as a result of days and days of mindless consumption.

There’s two problems with “the punishment + reward” approach:

punishments don’t ever last (and shouldn’t) - so if you punish yourself by cutting screen time, you’ll inevitably relapse and binge.
if the punishment is real life, and the reward is screen time… then, the reward is screen time - said another way, if you celebrate achieving ‘less screen time’ by rewarding yourself with ‘more screen time,’ then more screen time is the goal you are setting your sights on. Rewarding yourself with screentime defeats the purpose of the detox.

To significantly reduce your screen (phone and TV) time, you have to reverse this approach.

Make your phone less rewarding.

Make your real life more rewarding.

Make your phone less fun.

Make your real life more fun.

Your phone fills every need you have in your life.

You’re lonely - you take out your phone.
You’re bored - you take out your phone.
You need to research/look something up - you take out your phone.
You need to buy something - you take out your phone.
You’re tired - you take out your phone.

When you take the phone away, you look around and see a life devoid of fun and enjoyment, so you reach back for your phone.

To break the cycle, you have to create real sources of fun and enjoyment offline.

In other words, make life as colorful, fun, sensual, and engaging as possible, and you will reach for your phone less.

Here are 28 fun and effective ways to cut down on screen time without relying on restrictive phone settings.

1. Lonely? Connect in Real Life.

We are social beings.

We are wired to have deep and loving in-person connections with others.

& When we don’t? We scroll until our eyes burn, trying to feel less lonely.

A client of mine moved to a new city and saw her screen time soar. When she found her community, her screen time drastically declined, without even trying.

If you turn to your phone as a way to connect, socialize, and feel less lonely, don’t beat yourself up.

Instead, find ways to connect in real life.

Ideas:

Try a new restaurant or coffee shop with an old friend
Visit the library and sign up for upcoming (free!) programming - I just joined a writers group, a book club and a gardening club, I’m obsessed
Check local postings for fun events - farmers markets, live shows, community group posters are usually hung on the wall at coffee shops, libraries, and restaurants
- Eventbrite usually has tons of free and paid, fun local events tailored to your zip code!
Browse museums, art galleries, community centers for events & gatherings
Sign up for a workshop, class, or intramural league you’ve been meaning to try with a friend
Start a longer-term activity with a friend - my friend and I have been doing the artists way together and it’s been a great way to connect and share the experience; last year two friends and I committed to playing basketball every Wednesday night. We were all bad at basketball but we had the best time playing. You could take a class, do a workout challenge, cook your way through a cookbook, read a book series, etc. It doesn’t matter what you do - just do it together!
Organize themed gatherings - meet up with friends for mini-events. Thursday self care nights, Sunday morning coffee, Tuesday night book club, full moon ceremonies, vision board making party, tarot card reading nights, monthly lunches, Wednesday night Pilates, etc.

If you’re reading this and thinking: cute, but that sounds like a lot of work.

You’re right. Socializing away from screens is more work.

You have to show up and be present, even when you’d rather scroll in bed, but the reward of genuine connection and support is 100x more meaningful.

2. Learning something new? Read Hardcopies.

You are wired to learn, adapt, and evolve.

Another reason you reach for your phone is to learn & consume information.

There’s nothing wrong with learning, but instead of focusing on learning conveniently, focus on savoring the experience of learning by embracing hard copies.

Ideas:

Read physical books - try a second hand store, an indie bookshop, your library, or a book exchange with friends
Subscribe to a print newspaper or magazine - or buy one once a week at a coffee shop, the train stop, a convenience store, etc. remember doing the quizzes and crosswords?! So fun
Print out articles - I’ll bet there are SO. MANY. good Substack articles in your “saved” folder. Print them out, take them to a cozy nook in your home and read the hard copy.

This is meant to be fun!! Bring a pen - make notes in the margin, highlight your favorite parts. Go slow. Savor every word.

3. Need something? Shop Local.

I’ll be the first to say it - I shop online! Especially when it comes to necessity items like diapers or formula for my 6 month old.

But shopping exclusively online is another habit that is keeping you on your phone and out of the real world.

Shopping for anything - clothes, craft supplies, groceries - is a mindful experience.

You see, touch, and test new products before buying.
You visualize life with this new item.
You chat with store owners and friends.
You move, walk, and interact, instead of sitting and scrolling.

Not to mention, when you shop local, you connect with community, and don’t feel the overwhelm an endless, out-of-this-world-number of items to page through.

Ideas:

Visit the farmers market for household items like produce; or more artisanal items like honeys, salsas, breads, and spreads. It’s so fun to try new products from local entrepreneurs!
Shop local retailers when you’re in a pinch for an outfit, a gift, or other goods. Bonus: ask about any events upcoming and go with a friend
Visit a tailor, dry cleaner, or cobbler to refresh older items & give them a second life so you buy less.
Borrow/share items with friends and family when you can - instead of paging through hundreds of dresses for a wedding, my friend had me over to try on a few of hers. Not only did we find the perfect dress, we had such a blast hanging out! 10/10 will do again!

Even if you’re not buying anything, just “getting out there” is a great way to train yourself to look right under your nose for the products you need instead of going online as your first reflex.

4. Bored? Take Up a Hobby Just for Fun.

Entertaining yourself on your screens is not a crime…

But lets not make your screens your only form of entertainment!

Instead, try a hands-on hobby that brings you joy.

Ideas:
🎨 Get creative with painting, pottery, needlepoint, or DIY crafts.
🎸 Learn a musical instrument—guitar, piano, ukulele.
🥖 Try a new recipe and cook just for the fun of it.
🌿 Get into gardening—even if it’s just caring for houseplants.
🧩 Solve jigsaw puzzles, crosswords, or Sudoku.
💃 Take a dance or fitness class.

The key is to choose something you enjoy, not something you feel pressured to be good at. Let it be about the process, not the outcome.

5. Tired? Embrace “Real” Rest.

At the end of the day, you’re exhausted and you just want to disassociate, scroll on your phone, and watch a few episodes of your favorite show.

I get it, and I’m not going to stop you.

But BEFORE you do that, self regulate with REAL rest..

Give your body a chance to process the day and recuperate before you dive into consumption mode.

Ideas:

Take a long, hot shower or bath
Lay down in silence and dimmed lights for 10 minutes
Take 10 deep breaths lying on your back
Journal a few pages
Meditate for 2 minutes
Do a few light stretches (not a full yoga class - just touch your toes and take some deep breaths)
Give a long hug to a friend
Take a slow & easy walk outside