How to Break Up with Your Phone (Without Going Off the Grid)

Hi friend,

Last week, we talked about how our phones can silently sabotage our productivity, mental health, and overall well-being.

Today, let’s dive into the solution: how to build and maintain a healthy relationship with your device.

I’ll take you back to my default approach, which I shared in a thread on X just around this time last year.

If you missed it, you can check it out below

The basics still stand, and they’re just as relevant today:

1. No Phones in the First Part of Your Morning

Your morning sets the tone for the rest of your day.

Instead of reaching for your phone as soon as you wake up, give yourself at least 30 minutes to an hour of screen-free time.

Use this time to journal, meditate, exercise, or simply enjoy a quiet breakfast.

Personally, I spend the first two hours of my day focusing on my major tasks.

Ideally, you should have a list of 2–3 priority tasks written the evening before.

Don’t overwhelm yourself with too many things—2 or 3 is the sweet spot.

These are the tasks that, if completed, will make you feel like you’ve had a good day.

(We’ll dive deeper into how to prioritize and plan your day in a future issue, but for now, just focus on starting your morning right.)

This small habit—keeping your phone away and tackling your priorities first—can make a huge difference in how focused and grounded you feel throughout the day.

2. Limit Mindless Scrolling

It’s okay to use social media to catch up on updates, connect with friends, or manage your business.

What’s not okay is binge-scrolling for hours without a purpose. Set a specific time limit for social media use (I recommend 30–60 minutes a day) and stick to it.

Use tools like screen time trackers or app blockers to hold yourself accountable.

3. Create Phone-Free Zones and Times

Designate certain areas or times of the day as phone-free.

For example, keep your phone out of the bedroom, or make dinner time a no-phone zone.

This helps you stay present and fully engage with the people and activities around you.

4. Be Intentional with Your Screen Time

Before unlocking your phone, ask yourself: What’s my purpose here? 

Are you checking something specific, or are you just bored?

Being intentional about your screen time helps you avoid falling into the endless scroll trap.

5. Detox Regularly

Consider taking regular breaks from your phone—whether it’s a few hours, a day, or even a weekend.

Use this time to reconnect with yourself, your loved ones, and the world around you. You’ll be amazed at how refreshing it feels to step away from the constant noise of notifications and updates.

If you’re looking for more tips, I highly recommend watching this YouTube video.

It’s packed with practical advice on how to break free from digital distractions and reclaim your focus.

Remember, it’s not about completely cutting out technology—it’s about using it intentionally and mindfully.

Start small, stay consistent, and watch how these changes transform your productivity and well-being.

Next week, we’ll dive into another topic that’s close to my heart. Until then, take a moment to reflect on your relationship with your phone.

What’s one small change you can make today?

With you on this journey, always.
Uthman