Screens are essential—but the way we use them can drain mood and attention. Try these guardrails:
- Home screen hygiene: keep only essentials; move socials to the last page
- Batch notifications: turn off banners; check messages 3 set times daily
- 90-minute focus blocks: one task, one tab; phone out of sight
- Friction helps: uninstall one app weekly or add a 10-second delay via Screen Time
- Evening buffer: screen-free 45 minutes before bed; swap to paper or audio
Notice your energy after each change. Keep what improves your mood, discard what doesn’t.
