Cutting Back on Screen Time: How Letting Go of Social Media Brought Me Back to What Matters

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In May, my husband and I made a bold decision: we deleted all of our social media accounts. No more scrolling Instagram while cooking dinner, no more quick “just checking in” on Facebook, no more getting sucked into the endless cycle of bad news, reels, and curated perfection.

At first, it felt terrifying—like we were walking away from the world. But what happened next surprised us: not only did our screen time dramatically decrease, but our focus, creativity, and peace of mind skyrocketed.

And most importantly? I became more present with my children in a way I didn’t even realize I was missing.

What Happened After We Deleted Social Media

Almost instantly, I noticed how much quieter my mind felt. Without the endless noise of comparison, ads, and global crises shoved into my pocket, I could actually hear my own thoughts again.

Instead of picking up my phone first thing in the morning, I found myself reaching for a book or simply sitting with a cup of tea before the kids woke up. Afternoons that used to be filled with quick “phone breaks” became intentional playtime or nature walks.

One moment stands out in particular: a few weeks after deleting my accounts, my kids and I were sitting on the floor building block towers. Normally, I would’ve snapped a photo for Instagram or checked my notifications when they got distracted. But instead, I was fully there—laughing, stacking blocks, watching their little personalities shine. I realized how many of those micro-moments I’d been missing.

Deleting social media hasn’t made life perfect. But it’s made it quieter, slower, and infinitely more grounded.

Here are some of my favorite benefits to ditching social:

• More intentional connection with friends and family- Instead of feeling like I am connected to friends through scrolling, I actually have to reach out. I have to send the text, schedule the phone call, ask for a picture of their kiddo, or go spend time with them in person. It really convicted me of how surface-level some of my relationships had gotten.

• Better creativity- While I was still on social media, I felt like I was always chasing the latest wellness trends of the newest brands. In the last few months, I have been writing a lot more about my life and the things I want to write and educate about. I still keep a slight pulse on trends to learn new and relevant things; it is far less “all-consuming” than it used to be.

• Increased productivity- I say this cautiously because I do not believe that society’s definition of “productivity” is the goal, or at least not mine. Instead, want my metric of “being productive” in line with the goals we have for our family and the callings from the Lord on my life. This looks like having more time in my Bible, more time connecting with my kids, and more time to achieve my personal and professional goals!

• Saved money- How often do you see a new gadget or outfit of random things on social media and all of a sudden, you feel like you need it— even though it is not something you were even aware existed 10 minutes ago? Since ditching social, I have been a much more intentional purchaser and shopper.

The Common Excuses People Have for Keeping Social Media

Even though most of us know that social media isn’t exactly supporting our health and wellness, it can still feel impossible to let it go. Here are some of the most common excuses I hear—and the strategies that helped me move past them.

1. “I need it to stay connected.”

Yes, social media makes it easy to keep tabs on friends, but does “liking” a post really replace a meaningful connection? Instead of passively scrolling, try intentionally calling or texting a friend once a week. Those deeper, one-on-one conversations are far more fulfilling.

2. “I’ll miss out on important news or events.”

The truth is, most important events will find their way to you anyway. Friends will share, family will call, and local news outlets are always an option. Instead of living in fear of missing out, trust that you’ll hear what you actually need to know.

One of my favorite news resources is The Pour Over— it is a free Christian newsletter that comes 2-3x per week right to your email inbox. They cover some of the top headlines from the week and share a relevant Bible verse as well as a Christian perspective on the matter. It has really helped reframe my mind of how I worry or think about worldly events.

3. “It’s my creative outlet.”

For years, I told myself this too. But deleting social media actually gave me more creative energy. I started writing again, journaling daily, and even dreaming up projects I never had space for before. True creativity doesn’t thrive in distraction—it thrives in stillness.

4. “I need it for business.”

This one is tricky, especially if you’ve built part of your livelihood online. But more and more people are proving that you don’t need to sacrifice your mental health for visibility. Email lists, blogs, podcasts, and in-person networking are healthier, more sustainable ways to connect with your audience.

Fun fact: I have never had any of my business on social media, and I have built it into something that brings monthly income to my family!

Better Strategies to Support Your Health Without Social Media

If you’re not ready to fully delete your accounts, you can still take small steps that make a big difference:

• Set app limits. Most phones allow you to cap the time spent on specific apps each day.

• Delete the apps from your phone. If you truly need to check them, use a desktop computer.

• Replace the habit. Every time you reach for your phone, swap it for a book, prayer, a quick stretch, or a moment of deep breathing.

• Create real connections. Make a weekly ritual of calling a friend or writing a letter instead of leaving a comment or emoji.

Some final thoughts..

Cutting back on screen time isn’t just about less scrolling—it’s about more living. Deleting social media didn’t just give me back my time; it gave me back my presence, my creativity, and my peace of mind. There is a saying that I frequently reflect on… “divided attention is just that, divided”. You are not giving your full attention to anything if you are constantly thinking of your next post, or what you may be missing out on online. And that is not your fault! Social media was designed to keep you on their feed for as long as possible.

When I look at my children, I don’t want them to remember me as the mom with her phone always in her hand. I want them to remember a mom who played, listened, and lived with them fully.

And for me, that trade was worth everything

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