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Struggling to focus? Feeling like your phone is controlling your day instead of the other way around? Today’s challenge is one of the simplest—and most powerful—shifts you can make: putting your phone away for one full hour.
Why This Matters
- Just having your phone in sight can lower your focus by 10%.
- It takes an average of 23 minutes to refocus after a single phone interruption.
- Reducing screen time improves concentration, reduces stress, and even boosts creativity.
We check our phones an average of 58 times a day—often without even thinking. Today’s micro-shift helps you reclaim your time and attention.
Your Challenge: Hide Your Phone for One Hour
Choose a one-hour block when you’ll put your phone completely out of sight (make the hour you choose meaningful! i.e. family dinner, right after the kids get home, etc.)
- Put it in another room.
- Turn on Do Not Disturb.
- Place it in a drawer, bag, or anywhere out of reach and out of mind.
Use this time to:
- Get lost in a book
- Have an uninterrupted conversation with your kids or spouse/partner
- Work deeply on a project
- Go for a walk without distractions
The Science Behind It
A University of Texas study found that just having your phone nearby—even when it’s face down and silent—reduces cognitive function.
Studies show that reducing screen time can lower stress levels and improve sleep quality.
Breaks from technology allow your brain to reset, improving creativity and problem-solving skills.
Want to Reduce Screen Time & Still Grow Your Business?
If you’re a business owner who’s tired of feeling chained to social media, you don’t have to be. I teach strategies for growing without relying on constant posting, scrolling, and engagement.
Learn how to grow your business without being glued to social media → Click here
Make This Shift Stick
- Pair it with another habit. Put your phone away while having dinner, journaling, or reading before bed.
- Create a phone-free zone. Maybe it’s your bedroom, dinner table, or morning routine.
- Set app limits. If you struggle to put your phone down, try time limits on social apps.
Join Stacking Balance & Stay Accountable
Step 1: Listen to Episode 139 → Click here
Step 2: Text your Accountability Pod → “I’m taking a one-hour phone break at [insert time]! Who’s in?”
Step 3: Download the free Stacking Balance Workbook → Grab it here
This one-hour break might feel small, but it’s a powerful reset. Try it, and notice how much more present, calm, and productive you feel!
Related Podcast Episodes to Help You Reduce Screen Time:
Ep. 107 → Balancing Screen Time for Our Kids
Ep. 108 → Balancing Screen Time as a Mom
Let’s reclaim our focus—one hour at a time!
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