Out of curiosity, I checked my iPhone’s Screen Time after being without social media for about a month now. I was curious to see if it really changed how much I use my phone.
The past few weeks tell the story. Three weeks ago my daily average was 1 hour and 18 minutes. The week after that it climbed to 2 hours and 48 minutes. Last week it settled at 2 hours and 42 minutes a day.
Compared to the averages, that’s still very low. Globally people spend almost seven hours a day on their screens. Even here in Japan, where the usage is lower than most countries, it still hovers around four hours a day. My numbers sit well below both.
I don’t feel like I’ve lost anything by deleting social media. If anything, I’ve gained space in my day. I don’t reach for my phone out of habit. When I do use it, it’s for something specific—messages, maps, or photos—and then I put it down again.
It feels lighter. Life has fewer interruptions, and I don’t get pulled into endless feeds. I only notice it when I check Screen Time out of curiosity, and realize I’ve taken back several hours each day.
Maybe it’s not about getting rid of your phone, but simply removing the parts that pull you in without giving much back. For me, that was social media. For you, it might be something else.
What would your Screen Time tell you if you looked right now?
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