Debloating My Life: Week 1 - Reducing Screen Time

This might make me sound like an old man, but life used to be simpler. I’m not saying it was better, but it was definitely less complicated—even with all the friction in daily tasks.

Today, our phones make life incredibly convenient. They pack everything we need into one device: a camera, music player, book, you name it. But this convenience comes at a cost—our attention. We no longer just use our phones for specific tasks, like snapping pictures or listening to a podcast. We’re using them all the time, often without rest.

For me, screen time has become a real issue. A few years ago, I tried to reduce distractions by disabling notifications, thinking it would help. Spoiler alert: it didn’t. Instead of being interrupted by notifications, I started opening apps more frequently to see if I’d missed something—an email, a comment on LinkedIn, anything. This turned into a habit of constant checking, which meant more time on my phone than ever before.

And let’s be real: most of that time is spent scrolling, not doing anything productive. Yesterday, I clocked 5 hours and 38 minutes of screen time. Crazy, right? It’s definitely time to make some changes.

Finding a Way Forward

I’ve been on a mindfulness journey recently, working on getting my physical and mental health in order. I’ve lost a few kilos and feel more energized, but my mind still feels heavy, cluttered with too much information.

That’s why I decided to debloat my life, starting by dramatically cutting down my screen time. Instead of mindlessly scrolling, I’m replacing that time with something more intentional—reading. And not on my phone, but on my old Kindle, which only has Wi-Fi to download books. No notifications, no distractions—just focused reading.

I’ve also extended App Limits on my iPhone and Mac. Instagram and other social media apps are capped at just 5 minutes. This way, I can stay connected without getting lost in the endless scroll.

Why This Matters

I believe these small actions can make a big difference. Let me explain why.

Our phones are designed to grab and hold our attention. Every time we get a notification or even anticipate an email or message, our brain releases dopamine—the "feel-good" chemical. It’s the same dopamine hit we get from rewards, and it’s highly addictive. That’s why we’re constantly checking our phones, even when we know there’s nothing new.

This constant stimulation isn’t just distracting—it’s mentally exhausting. Our brains aren’t meant to handle this level of multitasking. Every time we switch between apps or tasks, we drain more mental energy. It’s like running your brain on a treadmill all day without giving it a break.

But there’s more: jumping between tasks weakens our ability to focus. The more we split our attention, the harder it becomes to concentrate on one thing. That’s where the “heavy mind” feeling comes from—our brains are overloaded with too much information, too fast, without time to process it.

Reducing screen time gives your brain the break it desperately needs. It helps you reclaim focus, think more clearly, and relax. By limiting notifications, setting app time limits, and using simpler devices like my old Kindle, I’m aiming to break free from the dopamine cycle and give my mind the space to reset and recharge.

The Light

This realization led me to start debloating my life. While I’ve already been working on improving my physical health, reducing screen time is now a key part of my mental fitness journey. Meditation has helped, but it’s time to push myself a little harder.

I’ve expanded my use of App Limits to make sure I’m staying intentional with my time. Instead of getting sucked into Instagram or social media for hours, I’ve reduced my time on these platforms to 5-10 minutes per day.

Looking Ahead

I’m also considering other ways to declutter my life. One idea I’m exploring is getting an iPod or a similar device for music. Instead of letting algorithms pick my music, I want to carefully choose what I listen to—making the experience more intentional. But that’s a topic for another article.

Your Turn

Now I want to hear from you. What do you think? How can you debloat your life? Let’s start the conversation!