Pause the Scroll: Escape the Time Trap

How do you manage screen time for yourself?

Screen time management—it sounds simple, but it’s turned into a mini-mission. With my kids, I’m practically a screen-time cop, preaching moderation and balance. But when it comes to my own habits, well, let’s just say I could use some schooling! I tell myself, “Just a quick five minutes,” but before I know it, I’m 32 videos deep, watching a stranger’s third cousin’s dog dance to a trending song. Who knew time could sprint?

There’s a bit of irony in trying to teach kids “mindful watching” when my own screen glances morph into marathons. As the saying goes, “I came, I scrolled, I wasted an hour.” So, recently, I’ve nudged myself toward a little accountability. I set timers now, living by the mantra, “When the screen’s time is up, put it down and look up.” Watching The Social Dilemma on Netflix gave me that extra push—I became cautious of what I watch and hit “hibernate” on some apps, especially Facebook. I’ve even set a timer on Instagram to lock me out after 30 minutes.

To switch things up, I’ve also started reaching for my Kindle rather than my phone. The switch from scrolling to reading has felt like a little gift I give myself—fewer distractions and more depth. “A page turned is better than a scroll burned,” I tell myself, and it feels good to exchange endless feeds for stories that spark my imagination.

Still, it’s not a perfect science. There are moments I’m tempted to dive back in for another scroll session, but I stop and remind myself, “I control the phone; the phone doesn’t control me.”

Screens may lure, but life’s a charm,
Don’t lose an hour in its arms.
Remember, joy’s not found in swipes,
But in the little, priceless sights.