How I Ditched My Phone Addiction (and Found Joy in the ‘In-Between’ Moments)

Let me start with a confession: Last summer, I missed my best friend’s birthday because I was too busy “liking” Instagram posts. Not scrolling through them—liking. The notification popped up while I was mid-scroll, and before I knew it, an hour had vanished. When I finally looked up, her text saying, “Where were you?!” stared back at me, and I felt a sickening mix of guilt and emptiness. That moment was my wake-up call.

The Illusion of “More”

We live in a world that glorifies hustle. More notifications, more followers, more messages—more of everything, all the time. I used to pride myself on being “always available.” My phone was my lifeline: group chats for every friend circle, apps for productivity, fitness, even meditation. But here’s what no one tells you: More doesn’t mean better.

By 2024, I was averaging 6.8 hours a day on my phone (thanks, Screen Time). I’d start scrolling at 7 AM (“just to check the weather”), then fall into a rabbit hole of TikTok recipes, Facebook rants, and LinkedIn “opportunities” until 11 PM. My focus? Shot. My mood? Anxious. I’d forget to drink water, skip workouts, and even zone out during conversations with my partner—all because I was chasing the next dopamine hit from a “like” or a “new message” ping.

The Day I Hit “Pause”

Something had to change. So, I did what felt radical: I deleted every non-essential app from my phone. No Instagram, no Twitter, no TikTok. I kept WhatsApp for work emergencies, but turned off all badges and sounds. I also disabled email notifications—yes, all of them. For the first three days, I felt like I’d lost a limb. My hands would automatically reach for my phone; I’d panic if I left it on the kitchen counter. But slowly, something shifted.

I started noticing the “in-between” moments again. The way sunlight filters through my kitchen window in the morning. The sound of my neighbor’s kid laughing as he chases a butterfly. The smell of freshly brewed coffee—without checking my phone first. These small, uncurated moments became my new “highs.”

Digital Minimalism: It’s Not About Quitting, It’s About Reclaiming

Digital minimalism isn’t about throwing away your devices (goodbye, panic mode!). It’s about intentionality. Here’s what worked for me:

1. Audit Your Apps Like a Pro

I made a list of every app on my phone and asked: Does this add value to my life? If the answer was “I scroll mindlessly” or “It makes me compare myself to others,” it got the boot. Now, my home screen has just 12 apps: Calendar (for deadlines), Maps (for directions), and a few utilities. Everything else lives on my laptop, where I’m less likely to mindlessly access it.

Pro Tip: Use Google Drive or Dropbox to store photos instead of cluttering your phone. I now use Google Photos (free, auto-backup magic) to keep memories safe without filling my storage—and it even creates cute “Memories” videos, which feel way less stressful than scrolling.

2. Set “Tech Boundaries” (and Stick to Them)

I designated two “tech-free zones”: the dining table (no phones during meals) and my bedroom (phones charge in the living room overnight). At first, my partner grumbled, but now we play board games instead of binge-watching Netflix on our phones. Win-win.

I also use Freedom (a paid app, but worth it) to block distracting websites during work hours. It’s like a digital bouncer—no more “just checking Instagram” when I should be writing.

3. Reconnect with “Slow” Joys

Without endless scrolling, I rediscovered hobbies I’d abandoned: painting, cooking (badly, but enthusiastically), and even writing letters. Last month, I sent a handwritten note to my grandma—who told me it was “the best gift she’d gotten all year.” That kind of joy? It can’t be liked or shared. It’s just… there.

The Result? More Time, Less Stress

Six months later, I’m averaging 2.3 hours a day on my phone—and I don’t miss the old me. I’m more present at work, my relationships feel deeper, and I finally started meditating (shoutout to Headspace for guided sessions that actually keep me focused—no, I’m not sponsored, I just love their “Sleep” packs).

A Final Thought: You Deserve Better Than “More”

The next time you reach for your phone out of habit, ask yourself: Is this serving me? Maybe it’s time to hit “delete,” turn off notifications, or just… put it down. The world won’t end, I promise. In fact, it might just start feeling more alive.

P.S. If you’re ready to reclaim your time, start small. Delete one app today. See how it feels. You’ve got this.

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Have you tried digital minimalism? Share your journey in the comments—I’d love to hear what (or who) you’re choosing to prioritize.