Have you ever found yourself endlessly scrolling through your phone late at night, and in that moment, felt the need for setting boundaries with technology? Well, a few months ago, I had a moment of realisation about how much control technology had over my life. It was late at night, and instead of winding down, I found myself mindlessly scrolling through social media—yet again. My eyes were tired, but I kept going. Notifications were pinging constantly, and there was this strange pressure, this sense of obligation, to stay connected and always be “available.” I felt exhausted, yet somehow I couldn’t stop. That’s when it hit me: I was no longer in control—my phone was.
It didn’t help when I came across this study which found that excessive use was linked to a sharp rise in anxiety and depression. Not to mention feeling drained and moody. I’m sure you’ve noticed a shift in your mood after spending too much time on social media apps. Frankly, it is this unsettling realisation that made it clear: I had to make a change. To reclaim my peace of mind, I needed to learn how to set boundaries with tech. So here’s how I’ve been doing it and what I’ve learned along the way.
Limiting Screen Time with Intention
One of my first steps toward digital wellness was tackling my screen time, which, if I’m being honest, was embarrassingly high. Between work emails, social media, and Netflix binges, I was spending an absurd amount of time staring at screens. It wasn’t just eating up my day—it was draining my energy.
I’ve started using the screen time tracking feature on my phone to figure out where all those hours were going. Turns out, social media apps like Instagram and Twitter were my biggest time-suckers. So, I set strict daily limits—45 minutes, no more. Once I hit that limit, my phone locks those apps for the rest of the day. It was tough at first, but after a week, I realized how much time I’d been wasting. Now, instead of scrolling aimlessly, I fill that time with things that actually make me feel good—reading, taking a walk, or simply trying out new cooking recipes.
By limiting screen time, I’ve found more balance in my day and improved my productivity and mental clarity. This small but impactful boundary has made a big difference in how I manage my time.
Managing Notifications for Peace of Mind
Another game-changer? Turning off notifications. I didn’t realize how much mental energy those constant pings were stealing from me until I started silencing them. Every time my phone buzzed, it pulled me out of whatever I was doing, whether it was work or spending time with family.
It wasn’t just annoying—it was stressful. In fact there is evidence that shows that frequent notifications can trigger anxiety and digital stress. Group chats, in particular, are one of the worst culprits. Unlike social media, where you can scroll through at your own pace, group chats often feel like they demand immediate attention. Whether it’s friends planning a weekend or coworkers discussing tasks after hours, the constant flow of messages creates a never-ending buzz of activity. It’s easy to feel overwhelmed or obligated to respond, even if it’s just small talk.
To manage this, I’ve muted all my group chats, allowing myself to check in on my own time instead of being dragged into every conversation. This was one of the most important steps in learning how to set boundaries around my digital space. I also turned off all non-essential alerts, keeping only the notifications that actually mattered, like calls from family or calendar reminders. No more random app alerts or work emails outside of office hours. The difference has been incredible. I feel calmer and more focused, and, for the first time in a long time, I’m not letting my phone dictate my day.
Creating Tech-Free Zones for Real Connection
One of the most impactful changes I’ve made is creating tech-free zones in my home, especially during meals and in the bedroom. My partner and I have a strict rule: no phones at the table during meals. Instead, I use my phone to play soft background music while eating, but that’s it—no texting, no scrolling. We even keep the TV off or on mute to focus fully on our conversations. As a result, mealtimes have become sacred moments for us to reconnect without distractions. It’s amazing how much more fulfilling meals have become now that we’re fully engaged with each other, rather than with our devices.
In the bedroom, I’ve stopped using my phone as an alarm or scrolling through social media before bed. Instead, I’ve gone old-school with a traditional alarm clock and now spend my evenings reading or winding down with a calming routine. As you might well have heard, reducing screen exposure before bed improves sleep quality and helps reset your body’s natural circadian rhythm No wonder I’ve been sleeping better since making this change!
Developing a Digital Routine for Balance
In today’s world, it’s easy to let work bleed into personal time. To stop that from happening, I’ve developed a structured digital detox routine. I avoid screens for the first hour of my day. Instead of waking up and diving into emails, I spend that time doing things that set a positive tone for the day—stretching, or just savouring a quiet cup of coffee. Occasionally catching up on the news.
In the evenings, I power down all devices at least 30 min before bed. That time is now dedicated to winding down with a book or relaxing music. This routine has created a much-needed balance in my day and improved the quality of my sleep and mental clarity.
Reducing the Urge to Check My Phone
Breaking the habit of constantly checking my phone has been one of the hardest parts of this journey. It’s so easy to reach for my device whenever I have a spare moment—whether I’m waiting in line or taking a break at work. But I’ve started practising mindfulness when it comes to my tech use. because I know, boundaries have to be set.
Now, before unlocking my phone, I pause and ask, “Do I really need to check this right now?” That simple moment of mindfulness, learning how to set boundaries, has made me more intentional with my tech habits. I no longer scroll mindlessly out of boredom. Instead, I’m more present in conversations, enjoying downtime, or just taking in my surroundings.
Scheduling Digital Detoxes for Clarity
Lastly, I’ve started scheduling regular digital detoxes. At least once a week, I completely unplug from all devices for a few hours or even an entire day. I usually do this on weekends. And let me tell you—it’s been a game-changer.
Whether I’m out at the gym, spending time with my partner, or just enjoying a quiet afternoon, these digital detoxes give me the space to reset and recharge. I come back feeling refreshed, more focused, and much more connected to the present moment. Research shows that taking breaks from screens can improve mental clarity and reduce stress, and I can personally vouch for that.
Now, looking back at the past few weeks, I feel so proud of myself. Because, not only has setting boundaries with technology been one of the hardest things I’ve had to do, but it’s also been one of the most transformative changes I’ve made for my well-being. Though it wasn’t easy—breaking old habits never is—the results have been worth every bit of effort. My mind feels clearer, my days more balanced, and my relationship with technology much healthier. And hopefully, this helps you embrace your own journey towards better self-care this season, reminding you to prioritise your mental health by making time for activities that truly nourish your spirit.