The constant checking of your phone comes at a cost. How to get your time back!

If you’ve ever caught yourself reaching for your phone before your eyes are fully open, you’re in very good company.

The average adult now spends over 3 to 4 hours a day on their smartphone, according to data from DataReportal, and much of that time is spent scrolling rather than connecting. At the same time, studies link frequent digital interruptions with higher perceived stress, a reminder that our attention is one of our most valuable resources.

One of the simplest ways to protect that resource is surprisingly low-tech: keep your phone at least a couple of metres away from your bed. Sleep researchers, including those at the National Sleep Foundation, note that reducing nighttime phone exposure supports better sleep quality by limiting both mental stimulation and blue light exposure. It’s a small boundary, but one that signals to your brain that rest, real rest, is allowed.

There’s also growing evidence that constant checking can chip away at our mood. Research published in the Journal of Social and Clinical Psychology found that limiting social media use to about 30 minutes a day was associated with significant reductions in loneliness and depressive symptoms. That doesn’t mean abandoning your digital life; it simply highlights how intentional use can feel very different from automatic use.

We need to remind ourselves is that wellbeing isn’t built through dramatic digital detoxes but through gentle daily choices. Notice when you’re reaching for your phone out of habit, create small pockets of device-free time, and let your attention settle somewhere quieter.

Your phone can keep running updates; you don’t have to. And sometimes the most productive thing you can do… is simply to be offline for a while.