My phone is the first thing I reach for in the morning and the last thing I put down at night – at least, that’s how it used to be. I’d tell myself I was just checking the time or replying to a message, but somehow, 30 seconds turned into 30 minutes.
It wasn’t just the time I was losing. It was my focus, my calm, my presence.
I didn’t want to quit my phone entirely. I just wanted to feel like I was in charge of it, not the other way around. So I tried something small: one phone-free hour a day.
It felt impossible at first. But eventually, it became one of the most grounding parts of my self-care routine.
Why I Needed a Phone-Free Hour
- I was tired of being mentally “on” all the time
- My attention span was getting shorter by the day
- I wanted to reclaim some part of my life that didn’t involve swiping, refreshing, or scrolling
- I missed stillness, silence, and space to think
This wasn’t about punishment. It was about peace.
How I Started (Without Going Cold Turkey)
- I picked a consistent time. For me, it was the hour after dinner. I was already winding down, and it felt like a natural break.
- I set my phone in another room. Out of sight, out of mind. If I left it nearby, I’d reach for it without thinking.
- I gave myself something to do instead. Not a to-do list, just a gentle activity. Reading. Journaling. Washing dishes. Sitting in silence. Doing one thing slowly made the hour feel like a gift, not a punishment.
- I didn’t expect it to feel amazing right away. It was uncomfortable at first. I felt restless and twitchy. But that discomfort passed, and what came after was calm.
What Changed (And What Didn’t)
- I still use my phone. I just don’t feel so tied to it.
- My thoughts feel less scattered.
- I sleep better.
- I spend more time doing things I actually enjoy.
I won’t pretend I never break the rule. I do. But this one small habit, one phone-free hour, has created more presence and peace than any productivity hack I’ve tried.
If You Want to Try This Too
Start with 20 minutes if an hour feels like too much. Pair it with a grounding habit like drinking water with intention or writing one line in a journal.
You don’t have to do it every day. Just enough to remember what it feels like to be with yourself, without a screen in the way.
> This is one of several habits in my Everyday Self-Care Routine, alongside other gentle practices like a five-minute morning reset and the case for doing nothing.
