Why Taking a Break from Your Phone Can Help Ease Anxiety

While switching to a flip phone may not be practical for everyone, there are small, realistic changes you can make to regain control of your screen time. Here are a few strategies that can help:

1. Give Your Phone a Bedtime

Ever found yourself scrolling Instagram or TikTok late at night, only to feel more anxious or overwhelmed? What we consume before bed can impact sleep and stress levels. Set a phone curfew at least 30–60 minutes before bed to give your mind a chance to unwind and improve sleep quality.

2. Schedule Your Social Media Time

Instead of mindlessly reaching for your phone when you’re bored or stressed, try scheduling when you’ll check social media. Designate 15–30 minutes, once or twice a day, rather than letting notifications dictate your time. This small shift can reduce screen fatigue, limit comparison traps, and give you back control over your time.

3. Find an Accountability Partner

Just like with fitness or financial goals, having someone to check in with can help you stay committed to reducing screen time. Maybe it’s a partner, a friend, or even a coworker who also wants to be more present. Holding each other accountable can make it easier to break old habits.

Small Changes, Big Impact

The goal isn’t to eliminate phone use entirely—it’s about creating boundaries that protect your mental health. If your phone feels like a source of stress rather than a tool for connection, try one of these small changes and see how it impacts your anxiety levels.

Want to explore more ways to reduce stress and anxiety? Therapy can help you find practical strategies that fit your lifestyle.

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