Put the Phone Down. Your Brain Will Thank You For It.

6/12/2026

This is a guide designed for teens and young adults in Northeast Ohio who are ready to take back their time and turn off their screens.

Screens are Everywhere

If you think about how many times you have picked up your phone today, even when you really had no reason to, I am sure it is many, because honestly, I have the same issue. The average American spends more than five hours on their phone every day. For teenagers, that number is often even higher.

Between going to school, scrolling on social media, gaming, and streaming, screens sometimes feel like the center of our lives. The good news is, you can go without screens and take back your time, and it doesn’t require drastic measures.

Too Much Screen Time Can Be Harmful

Let’s be real: we’ve all fallen into the trap of scrolling for “just a few minutes” to look up and find an hour has passed. Beyond wasted time, too much screen time can actually do some real damage. Studies show that teens who spend seven or more hours of screentime daily are more likely to experience anxiety and depression, and even extra trouble when it comes to connecting with others.

On top of this, screens are messing with your sleep schedule: phones emit blue light, which tends to trick your brain into thinking it’s still daytime. When you are feeling tired and anxious, it is so much harder to maintain friendships, play sports, and focus at school. Social media isn’t any help with this either. My guilty pleasure is definitely scrolling on my phone late at night, but this is also because social media platforms are designed to keep users scrolling. One solution I have found that can help with this is setting screen time limits.

Small Moves That Make a Big Difference

I have some great news for you: you don’t have to get rid of your phone and move to a cabin in the woods to reduce your screen time. Taking short, regular breaks is a great way to help you do a reset. Here are a few easy ways you can be intentional about your screen time:

  • If you are overwhelmed and unsure where to start, start with one screen-free hour a day. I like to start my mornings screen-free with a coffee on the balcony.
  • Turn off the push notifications for those random apps you don’t really use. Fewer pings means that you are going to be less tempted to grab your phone. I mean, do you really need that BeReal notification popping up to snap a photo? I know I don’t.
  • Charge your phone outside your bedroom at night. Research has shown that doing this alone can improve sleep quality in teens.
  • Use your phone’s screen time tracker to see where your hours actually go, set screentime limits, and even set up a screen distance reminder to help reduce strain on your eyes from looking at your screen.
  • Create phone-free times and zones in your home, like when you are in bed after 8:30 pm or no phones at the dining table.

Northeast Ohio Has Plenty of Offline Options

I’ve found that one of the most effective ways to unplug is to replace screen time with fun activities that you enjoy. Here in Northeast Ohio, there is no shortage of options! Here are a few of my favorites: 

Real-world experiences, the kind where you’re actually present and doing something tangible, do something that no screen can imitate: they give you memories, or even skills that are worth keeping.

It Will Get Easier. Trust When I Say It’s Worth It.

Stepping away from your phone is going to feel weird at first; you might even get anxious and catch yourself reaching for an empty back pocket. This is completely normal.

However, if you push through and get past that weirdness, research from Georgetown University found that when people cut back on screentime, they feel significantly less stressed and more satisfied with their lives. Also, they slept 20 minutes more each night on average.

Don’t forget, as you embark on your screen-free journey, that you should make sure to track your progress and celebrate those small wins. Remember that you’re not missing out on anything by putting your phone down. You’re actually showing up better for yourself and for the people around you.

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