How to Reduce Screen Time from 5h+ to 2h (in a few days)

Published on Apr 8, 2022

Meet Laureline, one of the co-founders of Jomo. Today, she's going to share with us her story of dealing with screen time and phone addiction and how she successfully reduced her daily usage from over 5 hours to less than 2.

Can you introduce yourself and tell us about your relationship with your telephone?

Laureline: Hey, I'm Laureline, and I'm 27 years old. I'm one of the co-founders of Jomo. It's quite interesting because I didn't grow up with social media, so I never really thought I would develop an addiction to my phone. However, it did happen, and I found myself hooked.

At the beginning, I really enjoyed the convenience and connectivity that my phone offered. I could easily stay in touch with friends and family, access the internet, and stay updated on the latest events. I was constantly sharing my daily life pictures on Instagram, creating Snapchat stories about my activities, checking the latest news on Twitter, and even watching YouTube videos to help me fall asleep at night. But before I knew it, I was spending hours on my phone. What scared me the most was that I began to feel afraid of being alone with myself.

When did you come to realize that your screen time was having a significant impact on your life?

Laureline: To be honest, I only came to this realization fairly recently. A few years ago, I accidentally shattered the glass on my phone and had to get it repaired. It meant I had to go a whole day without it. That day, I realized how addicted I was. It turned out to be the longest and most challenging day of my life. I felt completely lost, disconnected, and overwhelmed without my phone. That's when I made the decision that it was time for a change.

"I felt completely lost, disconnected, and overwhelmed without my phone."

What was the first step you took to reduce your screen time?

‍Laureline: I realized that I was starting each morning by scrolling through social media, and this routine left me feeling inadequate and unhappy as I compared myself to others. Breaking this habit and wanting to start my day more positively and productively was a challenge, especially given the - strong pull of social media. So, I decided to improve my mornings with Jomo.

I have a Jomo session called "Wake up without screens" that automatically blocks my social media apps in the morning. During this session, I'm not allowed any breaks, and I can't delete the session while it's active. This approach ensures that I can't easily bypass it, and I simply go along with it as a result.

Meet Laureline, one of the co-founders of Jomo. Today, she's going to share with us her story of dealing with screen time and phone addiction and how she successfully reduced her daily usage from over 5 hours to less than 2.

Can you introduce yourself and tell us about your relationship with your telephone?

When did you come to realize that your screen time was having a significant impact on your life?

"I felt completely lost, disconnected, and overwhelmed without my phone."

What was the first step you took to reduce your screen time?

Better screen time.
Better focus.

Start changing your phone habits today for free.

Better screen time.
Better focus.

Start changing your phone habits today for free.

Better screen time.
Better focus.

Start changing your phone habits today for free.

What was the most challenging thing to change?

Laureline: The most difficult change for me was breaking the habit of spending hours on YouTube at night. I did this because I used to be afraid of being alone with my thoughts, which often led me to dwell on dark and unpleasant things.

"I used to be afraid of being alone with my thoughts, which often led me to dwell on dark and unpleasant things."

Watching YouTube videos became a way to distract myself from those thoughts. However, this habit proved to be more harmful than helpful. It left me feeling perpetually tired the next day, as I'd stay up late watching videos, accumulating sleep debt that began to affect my overall well-being. Overcoming this habit was a considerable challenge. I eventually found a healthy balance by using a session that automatically blocks most of my apps in the evening, and I restricted it to just three times a week.

What has been the most beneficial change?

Laureline: The most significant change for me has been a complete reassessment of the balance between my personal life and work life. I recognized that my work had permeated my personal time to an unhealthy extent, resulting in a constant connection to work apps, even during vacations. I needed to establish clear boundaries and actively disconnect from work in order to maintain a healthy work-life balance.

To accomplish this, I set up two sessions within the Jomo app. The first is a "Work" session, designed to reduce distractions while I'm working. This session effectively blocks all my social media access but allows me to use YouTube, as I enjoy listening to lo-fi music while working.

The second session is called "Home." It begins at 7 PM and enforces a complete block on all work-related apps, with no allowances for breaks. This structured approach has greatly improved my work-life balance and allowed me to enjoy my personal time more fully.

Any advice for persons aiming to reduce their screen time?

Laureline: Absolutely. First and foremost, it's essential not to categorize everything you do on your phone as inherently negative. The situation isn't that simple. It's important to take a step back and assess your smartphone activities, eliminating those that genuinely have a negative impact. When you're prepared to make a change, don't rush it. Start small and gradually intensify the challenge. Dare to take that step-by-step approach.