Swapping screen time for real connection

A 2023 report from the U.S. Surgeon General found that loneliness and social isolation can be as harmful to health as smoking 15 cigarettes a day - even more damaging than physical inactivity or obesity.

While phones help us stay digitally connected, too much screen time actually reduces real social engagement. If you often reach for your phone out of boredom or habit, try these ideas instead to connect more meaningfully:

Go for a walk or grab coffee with a friend
Play a board game with your kids
Call someone for a chat instead of texting
Cook or bake something together
Write a handwritten letter or card
Plan an outdoor adventure like a hike or picnic
Volunteer or help a neighbour with a small task
Have a screen-free meal and enjoy real conversation
Sign up for a fun run or fitness event and train with a friend
Try a new hobby or craft with someone
Look through old photos and share memories
Have a spontaneous dance party with your kids
Learn a new skill together - juggling, painting, or even a magic trick
Go stargazing or watch the sunrise with a loved one
Challenge a friend to a trivia night or brain teaser

12 Simple Ways to Cut Back on Screen Time

Want to break the cycle of endless scrolling? Try these simple strategies to set healthy digital boundaries:

📵 Keep your phone out of reach – Place it in another room or a drawer when working or relaxing.
⏳ Schedule phone-free time – Set boundaries during meals, before bed, or when spending time with loved ones.
⏰ Use a real alarm clock – This prevents you from reaching for your phone first thing in the morning.
🔕 Turn off notifications – Mute non-essential alerts to reduce distractions.
⚫ Go greyscale – Removing colour from your screen makes scrolling much less tempting.
🚫 Use ‘Do Not Disturb’ – Set custom rules so only important calls get through.
📉 Set app limits – Use Screen Time (iPhone) or Digital Wellbeing (Android) to track and limit usage.
⌚ Consider a basic smartwatch – Stay connected for calls and texts without the distractions of social media.
🧱 Try Brick Mode – Devices like ‘Brick’ temporarily block access to apps so you can focus.
🌙 Set a ‘last check’ time – Decide when you’ll stop checking emails and social media at night.
👥 Find an accountability partner – Have a friend or family member support your digital detox.
🗑️ Declutter your digital space – Unsubscribe from emails, remove unused apps, and unfollow accounts that don’t add value.

Small changes can make a big difference! 🌿