In an always-accessible world, it’s easier than ever to feel tethered to your devices. Notifications, endless scrolling, and “just one more check” can add up quickly, leaving many of us feeling frazzled or distracted. If you’ve been craving more presence, more calm, and more space to breathe, today we’re sharing seven simple strategies to help you reduce screen time without feeling deprived. Pair them with grounding rituals, like a morning mug of Dandy Blend, and you may be surprised at how much lighter your days begin to feel.
*Banner image by @freepik
Why It’s a Good Idea to Reduce Screen Time
There’s growing awareness around how excessive cell phone screen time affects our mental clarity, stress levels, and even sleep quality. [1] When we spend large chunks of our day plugged in, our attention splinters, making it harder to focus on work, conversations, or moments of rest. Reducing the digital clutter can create more room for meaningful tasks, movement, creativity, and connection.
Choosing to reduce screen time isn’t just about limiting devices, it’s about reclaiming your energy. Add in a few intentional habits to your day and you can create a healthier relationship with technology that supports your well-being—without giving up the conveniences you enjoy.
7 Ways to Reduce Your Cell Phone Screen Time
Creating healthier digital habits doesn’t have to feel overwhelming. With a few mindful choices, you can transform your relationship with your phone and enjoy more balance in your day.
1. Go on Do Not Disturb Mode
One of the easiest ways to cut down on cell phone screen time is to enable Do Not Disturb or Focus Mode during specific hours. This helps reduce the constant pings that pull you off track. Try using DND during meals, your morning routine, or while enjoying a cozy break with your Dandy Blend.
2. Set App Limits in Your Phone
Most smartphones now offer built-in tools to help you reduce screen time. Start by setting limits for the apps that tend to pull you in—social media, news, or anything that encourages “doom scrolling.” When the alert to log off pops up, it’s a gentle nudge to choose something more nourishing.
3. Keep Your Phone Out of the Bedroom
Bedrooms are for rest, not refresh buttons. Leaving your phone outside your room can support healthier sleep, fewer late-night distractions, and a calmer mind. [2] A simple swap is to keep a book or journal by your bedside and enjoy a relaxing mug of Dandy Blend to help you unwind.
4. Leave Your Phone Outside Your Office or Workspace
Giving yourself device-free work blocks can make your tasks feel more focused and efficient. If you need to look at your phone, do so during planned breaks rather than repetitive check-ins. This practice alone can dramatically reduce screen time while boosting productivity.
5. Replace Scrolling with Simple Rituals
When you feel the urge to mindlessly reach for your phone, replace the habit with something intentional. Step outside, stretch, refill your water, or make a warm cup of Dandy Blend to reset your mind. Rituals help interrupt the automatic cycle of quick-fix attention grabs like scrolling.
6. Use an Actual Alarm Clock
Relying on your phone as an alarm can create a trap. The moment you grab it, you enter a vortex of notifications. A stand-alone alarm clock helps you start the day on your own terms, not the internet’s. It also keeps your morning routine calmer, clearer, and free of early cell phone screen time.
7. Set Phone-Free Hours
Designate moments of your day or week where phones simply aren’t allowed. The dinner table, morning quiet time, family activities, and coffee with friends are great places to start. These boundaries foster connection and help naturally reduce screen time without strict rules.
To shop Dandy Blend and all our dandy offers, visit www.DandyBlend.com/shop.
*Disclaimer
Dandy Blend is not a supplement or medicine. Any health related questions or concerns, we always recommend consulting with your primary care physician.
*Banner image by @pereslavtseva
