5 Digital Wellness Hacks I Actually Used to Cut My Screen Time by an Hour a Day
Yes, simple phone hacks can be incredibly effective for reducing mindless scrolling. By using built-in features like grayscale mode, setting timed 'Do Not Disturb' schedules, and rearranging your home screen, you can break the addictive patterns that keep you hooked. These aren't complex systems; they are small, intentional changes that create the space needed to build a healthier relationship with your phone.
As a top-producing real estate agent, my phone is my lifeline. But over the last few years, I noticed a change. My phone was becoming less of a tool and more of a trap. I'd sit down to decompress for five minutes and look up an hour later, lost in a sea of social media feeds. I felt drained, unfocused, and guilty about the time I'd lost.
I knew I needed to find a better balance. I wasn't ready to quit social media, but I needed to be more intentional. So, I started experimenting with simple, built-in phone settings—digital wellness "hacks"—to see what actually worked. The results were astounding. Here are the five hacks that made the biggest difference for me.
1. The Grayscale Hack: Removing the Dopamine Hit
This was the most surprisingly effective hack. Most phones have an accessibility setting that lets you turn the entire screen to black and white. The vibrant, colorful icons of your favorite apps are designed to be as appealing as candy. When you turn them to a dull gray, you remove the subconscious dopamine hit you get just from looking at them. The urge to tap on that Instagram icon drops dramatically when it's no longer a beautiful rainbow gradient.
2. The Home Screen Declutter: Out of Sight, Out of Mind
My home screen used to be a minefield of distracting apps. I took 15 minutes and moved every single social media, news, and entertainment app off my main home screen and into a folder on the second page. This simple act of adding one extra swipe to access them was enough to break the mindless "open phone, tap app" cycle. It forced me to be intentional. Did I really want to check TikTok, or was I just bored?
3. The Timed 'Do Not Disturb': Protecting Your Focus
Like most professionals, I need to be available for my clients. But I don't need to be available to everyone, all the time. I set up a recurring "Do Not Disturb" schedule that automatically silences all notifications except for calls from my "Favorites" during my peak work hours. This protected my focus and allowed me to do deep work without constant interruptions.
4. The Notification Audit: From Noise to Signal
I realized that 90% of my notifications were just noise designed to pull me back into an app. I went through my settings and turned off almost all of them, leaving only the ones that were genuinely important: calendar reminders, messages from my family, and calls. The silence was golden. My phone became a tool that served me, not a needy device constantly vying for my attention.
5. The "Sleep Mode" Automation: Protecting Your Rest
This was a game-changer for my sleep quality. Instead of a hard "no phone" rule, I automated my discipline. I use the built-in "Sleep Mode" (or "Bedtime Mode") on my phone, which automatically engages at 10 PM every night. When it turns on, my screen goes dark, and all my distracting apps are blocked until my alarm goes off in the morning. It's a simple, automatic way to create a crucial, screen-free buffer before sleep that helps my mind unwind.
From Hacks to Habits
While these hacks are powerful tools for breaking the immediate cycle, I realized the key to long-term success is building a sustainable habit. It's not enough to just restrict yourself; you need a positive system that encourages a better alternative.
That's why I'm so passionate about the new venture I'm building: an app called Paced. It's designed to help you turn these intentional breaks into a positive, active part of your daily life by rewarding you for getting up and moving.
If you're interested in following my journey and being one of the first to try it out, you can sign up for updates at getpaced.app.
I hope these tips help you find a little more balance in your own life.
