Hey there. Have you ever stopped to think about how much time you spend on your phone? I don’t mean just the moments you’re intentionally checking emails or sending a quick message. I’m talking about the endless scrolling, the notifications that keep buzzing, and the constant pressure to stay connected.

I’ve been there too, and I realized that managing technology use is essential for protecting my mental and emotional health.The truth is, every platform we use is designed to keep us engaged for as long as possible. The longer you’re on an app, the more ads they can serve you, and the more profit they make. That’s the game. And if you’re not proactive about how you use your devices, you’ll end up giving away your time and energy without even realizing it.

For me, this realization wasn’t sudden, it crept up over time. I started noticing how anxious and unfocused I felt after spending too much time scrolling through social media. It was like my attention span was shrinking, and every notification pulled me further away from being present in my life. So, I decided to make a change.

One step I took was putting my phone on Do Not Disturb mode for most of the day. At first, this felt uncomfortable. Like many of you, I run my business online and used to think I had to be available 24/7. But the truth is, that constant connection wasn’t helping, it was draining me. Now, my phone lives in another room for most of the day unless I need it for specific tasks. This one boundary alone has helped me regain focus and feel more in control.

I also started being intentional about when and how I use technology. Instead of mindlessly scrolling, I replaced that habit with reading. Picking up a book felt weird at first, but it quickly became something I looked forward to. I started reading about topics that interested me, especially those related to attention and how modern technology affects our focus. The more I read, the clearer it became, if we aren’t proactive about protecting our attention, someone else will use it for their gain.

Social media can be useful, especially when it comes to sharing messages, connecting with others, and building a community. But without boundaries, it can easily lead to feelings of anxiety, frustration, and even burnout. That’s why setting limits on screen time is so important for your mental and emotional health.

Here are a few simple changes that might work for you:

1. Set Screen Time Limits – Use tools on your phone to track and limit how long you spend on certain apps.

2. Create Tech-Free Zones – Keep phones out of the bedroom and away from the dinner table.

3. Schedule No-Tech Time – Set aside blocks of time each day where you completely disconnect.

4. Manage Social Media Experience – Curate your social media feed so it supports your well-being.

5. Replace Scrolling with Reading – Pick up a book instead of mindlessly scrolling.

The truth is, using technology more mindfully doesn’t mean cutting it out completely. It means creating space for yourself to think, reflect, and be present without the constant noise of notifications and updates. You get to choose how you engage with your devices—and that choice can make all the difference.

When I took these steps, I noticed a significant change. I felt more focused, less anxious, and more connected to myself and the people around me. Limiting technology gave me the clarity to focus on what really matters, my mental and emotional well-being.

If this message resonates with you, I encourage you to reflect on your own habits. How much time are you spending on your phone each day? How does it make you feel? If you’re ready to take back control and need some guidance, join The YLF Experience. This program is designed to support you as you create healthier habits and reconnect with yourself from the inside/out.