I used to spend every evening glued to a screen until I noticed it was wrecking my sleep. Years before I began training medical and mental healthcare professionals in resilience-building, I didn’t give much thought to rest. Like most people, I would end my days scrolling through social media or binge-watching shows, convinced it was the only way to unwind. But over time, I noticed that my sleep wasn’t the only thing that took a hit. I had unknowingly developed a habit of constantly checking my phone and disappearing into screens throughout the day.
Now, in every session I lead, I see the same struggle. When I ask participants if they’re getting enough rest, only a few raise their hands. And each year, that number keeps shrinking. The reasons vary: new parents, chronic pain, menopause, and the toll of working in a high-stress profession. But more often than not, it seems screen addiction is the biggest culprit that exacerbates their exhaustion.
I wanted to see what breaking my attachment to my screen would feel like
Determined to break the cycle for myself, I started small. Seven years ago, I began logging off an hour before bed. I still used social media for work but set an app timer to prevent mindless scrolling that could disrupt my day. The impact was immediate. My mind felt less scattered, my energy improved, and my focus sharpened.
Encouraged by the results, I began taking weeklong social media fasts every quarter. Then, I introduced device-free Sunday, a habit that initially felt like a challenge but quickly became a weekly gift.
Being self-employed, I was accustomed to working every day, and I worried that taking a dedicated day of rest would make work pile up or that I’d miss something — that didn’t happen. Instead, I gained something far more valuable: the joy of being fully rested, a stronger, more resilient body, and deeper reserves to face challenges. Now, I do this on Fridays, too.
I realized I wasn’t enjoying social media or television as entertainment
Even with these screen boundaries, late last year, I realized I no longer wanted to consume social media, movies, or shows for entertainment at all. The content felt stale and even shows that once sparked my interest failed to hold my attention. I was consuming out of habit, not enjoyment. So, I decided to give my eyes a break in the evenings, when I typically looked to screens for relaxation, and take a one-week pause from watching shows and scrolling for fun. I loved it so much that I haven’t gone back.
Over time, I’ve noticed that my sleep quality and overall health have again improved dramatically. I get more done in the evenings. In my work, I often meet with refugees and underserved populations who’ve been subjected to immense trauma and injustice. To serve these communities, I need to recover from vicarious trauma and avoid burnout.
I feel better with the boundaries I’ve put in place
Ever since I stopped my nightly streaming habit, I have recovered faster and feel more equipped to handle each day’s unpredictability with grace. Part of the work I do with my clients revolves around harnessing the power of joy as sustainable fuel; this shift in my life has become a natural extension of that.
I now look forward to every evening as a time for cultivating joy — unwinding with a mini spa session, savoring a cup of tea, playing board games, and exchanging massages with my husband, which has deepened our connection. I’m not a purist — I still listen to music and audiobooks when it strikes my fancy but I do so with my eyes closed or while exercising or doing chores. And yes, occasional moments of doomscrolling still happen, and sometimes, I do need to use screens for work in the evenings. But overall, these boundaries have made rest more restorative and free time more meaningful.
Four months into my latest conscious uncoupling from devices, I have no desire to return to my old habits of using social media or watching shows and movies for entertainment. Maybe one day I’ll get a hankering to watch a show again, and when I do, I’d most likely treat it like dessert — an occasional indulgence, not a nightly staple.
