woman in nature illuminated by the glow of her phone screen — So, you're ready to stop mindless scrolling and reconnect with your most amazing, sparkly offline self? Love that for you. Whether you're trying to break a phone addiction, start a realistic digital detox, or just spend less time glued to a screen, you’ve landed in the right corner of the internet.
This blog—**Between the Screens**—is all about finding that sweet spot: **a screen-life balance** that doesn’t require you to toss your phone into the ocean (tempting, I know). We're not ditching screens completely—we’re just reclaiming the space between them to live with more intention, creativity, and joy.
Sound good? Fabulous. Let’s dive in.

Step 1: Take Inventory of Your Screen Time

Let’s rip the Band-Aid off—how bad is your screen time? No shame here. This isn’t like when your doctor asks how many drinks you have per week and you suddenly develop amnesia. Be honest. When I started my own digital detox, one of my worst days clocked in at over 10 hours (yikes). Maybe yours isn’t that bad, maybe it's... a bit worse. Either way, this isn’t about guilt. It’s about getting real so you can reduce your phone usage in a way that actually sticks.

Look at your screen time report (thanks, Apple, for that passive-aggressive weekly update 🙃) and ask yourself:

How many hours are we talking?
How much of that was straight-up zombie scrolling?
What, if anything, actually sparked joy or curiosity?

Write it down. No judgment. Just data. Consider this the start of your screen-free living plan. You’re not failing—you’re figuring it out. And from here, it only gets better.

Step 2: Delete What Doesn’t Serve You

If your thumb has muscle memory for opening TikTok before your brain even catches up—welcome to the club. This can be a sign of phone addiction, and it’s a tough habit to break. The solution? Delete the app. Yes, seriously. You can always redownload it later, but the first step to stop mindless scrolling is removing the trigger. Out of sight, out of scroll.

Think of it like decluttering your digital closet. If it doesn’t bring joy (or actively sabotages your sleep), it’s gotta go.

The fewer distractions on your home screen, the easier it is to build healthier phone habits that actually support the life you want to live.

Step 3: Reward Yourself for Breaking the Habit

Breaking the scroll cycle is tough—your brain’s been trained to associate boredom with dopamine hits, and that app is your dealer. But guess what? You’re stronger than the scroll.

So here’s a simple trick: reward yourself for reducing screen time.

Pick two rewards:

One major treat (think: a designer clothing item, concert tickets, that overpriced dinner you keep fantasizing about)
One smaller indulgence (new workout gear, a fancy candle, whatever brings you joy)

Set a goal—maybe it’s no TikTok unless it’s for a saved video. Stick to it daily.

2 weeks = smaller reward 💅
6 weeks = big one 🎉
Congrats! You’ve built a new, healthy phone habit. Science (and TikTok’s own Shelby Sacco) says it works. I tested it on running—four years later, still going strong.

Step 4: Replace Scrolling With Purposeful Joy

What used to light you up before algorithms took over your free time? Was it painting? Journaling? Dancing in your kitchen?

It’s time to rediscover those screen-free activities that bring you joy. Make a list of hobbies—some quick, some deep dives, and everything in between. During your digital detox, reach for these instead of your phone.

Not sure where to start? No worries—this blog is packed with screen-free inspiration to help you replace screen time with activities that truly nourish your mind and soul. Start exploring!