How to break free from digital addiction and reclaim your precious, precious time

Ever pick up your phone “just to check something,” and suddenly you’re three years deep in someone’s holiday photos? Happens to the best of us. Our screens have a sneaky way of pulling us in and keeping us hooked, but if your scroll time is starting to feel like your main hobby, it might be time for a little reset.

Breaking free from digital addiction doesn’t mean tossing your phone in a lake (tempting, though). It's about finding balance and taking back your time – making room for the things that truly light you up.

But WHY is it so hard to look away from our phones? 

Our phones and the apps within are literally designed to keep us addicted. The vibrant colours, the endless scroll, autoplay videos, and notifications that practically scream at us for attention are no accident. 

But here’s the thing… while a little screen time is fine, too much can leave you feeling distracted, drained, and disconnected from the physical world. You know that feeling of eating an entire bag of chips? You’re not quite sure how it happened, but you don’t typically feel that good after.

So… how do you kill your phone addiction once and for all? 

You can’t change what you don’t see. Start by paying attention to how much time you’re spending on screens and how it makes you feel. Are you grabbing your phone first thing in the morning? Scrolling mindlessly when you’re bored? Losing hours to TikTok?

Don’t be too hard on yourself – rather, get curious as to why it’s happening. Once you understand your habits, you can start making small, meaningful changes.

You don’t need to go full “digital detox” (unless you want to), but here are a few easy ways to reclaim your time without feeling like you’re missing out.

Set small boundaries. Try making certain moments screen-free (like meals, mornings, or time with friends). It’s amazing how much better conversations feel when you’re not constantly glancing at your phone.

Turn off notifications. Do you really need notifications for every app? Probably not. Turn off the ones that don’t matter, and suddenly your phone feels less like a toddler demanding attention.

Swap scrolling for something more mindful. Next time you’re tempted to pick up your phone out of boredom, try something different. Go for a walk, scribble in a journal, or bake cookies.

Limit your screen time. Use screen time trackers to set gentle limits. It seriously helps remind you to step away from your phone before the rabbit hole gets too deep.

Plan a day without your phone. Whether it’s a hike, a beach day, or just sitting in your backyard watching the clouds, leave your phone behind (or hide it in a drawer). Those uninterrupted moments? Pure magic.

When you spend less time glued to your screen, you make space for creativity, for connection, for all the little things that make life feel full. You notice the way your coffee smells in the morning, or how good it feels to hang out with your friends without a device buzzing nearby.

You don’t have to give your phone up entirely, but rather be more mindful about how you choose to spend your time. Maybe that’s spending more time outdoors. Maybe it’s a new hobby. Or maybe it’s just enjoying the peace and quiet.

A few small changes can make a big difference (and yes, the memes, dog videos, and group chats will still be there when you want them)

But for now, step away and let the real world remind you why it’s worth looking up.

If you need us, we’ll be hunting for memes IRL.

Nakie HQ