Week 4 · Challenge 4

#4 Smart Phone Challenge

Decide when you use your phone, and stick to it.

You're now keeping notifications off, meals phone-free, mornings and nights protected, and bathrooms and bedrooms screen-free. This week, take control of when you use your phone.

Person walking outdoors in nature at golden hour with the phone away

This week's challenge

Set your own time limits & stick to them

Instead of your phone deciding how much of your day it gets, you decide. Choose a window where you allow yourself phone time, and stick to it.

  • Most experts suggest limiting non-essential screen time to 1 to 2 hours per day, outside of school or work-related use.
  • Find a time in the day where you "allow" yourself to spend time on your phone, and stick to that window.
  • For example: 4.30pm to 5pm and half an hour after dinner on weekdays, and up to 2 hours on Saturdays and Sundays.

Why is it important to set time limits and stick to them?

1

Better Mental Health

Less non-essential screen time means less comparison, overstimulation and stress.

2

Improved Sleep

Contained phone use, especially away from bedtime, supports deeper, more consistent sleep.

3

Increased Productivity

Clear boundaries free up focus and hours for the things that actually matter to you.

4

Stronger Relationships

Time not spent on the phone becomes time for the people around you.

5

More Mindfulness & Real-Life Engagement

You notice and take part in the real world instead of watching it through a screen.

6

Preserves Energy & Attention

Your attention is finite, so limits protect it from being drained by endless feeds.

How to set and follow phone time limits

1

Use Built-In Screen Time Tools

  • iPhone: Settings › Screen Time.
  • Android: Settings › Digital Wellbeing.
  • Set limits for social media, entertainment apps, gaming or browsing.
2

Start Small & Adjust Gradually

  • If you currently spend 5 hours a day, aim for 3 to 4 first.
  • Slowly reduce over days or weeks.
3

Use App Timers or Blockers

  • Try apps like Freedom, Stay Focused, Forest or AppBlock.
  • These can lock you out or gently nudge you away once you hit your limit.
4

Schedule Phone-Free Times

  • The first 30 to 60 minutes after waking.
  • Mealtimes.
  • Before bed.
  • During work or study focus hours.
5

Replace Screen Time with Something Rewarding

  • Read, journal, walk, stretch, draw, or talk to a friend.
6

Turn Off Non-Essential Notifications

  • Disable social media, gaming and shopping alerts.
  • Keep essentials such as calls, messages and calendar reminders.
7

Keep Your Phone Out of Sight

  • Leave it in another room during work or sleep.
  • Use a phone box or drawer if needed.
8

Track Progress Weekly

  • Review your screen time each week.
  • Celebrate improvements and small wins.

From a challenge participant

Seeing my daily screen time drop brought real clarity to how much time I'd been losing to social media, and how much of it I could get back.
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