Better screen habits: Take back your time

Hanne Jakobsen, Psychologist SpecialistLast updated December 1, 2025

Do you feel that your phone takes up more space in your daily life than you would like? You are certainly not alone. Many feel that the screen steals time from other things that matter. Apps and websites are carefully designed to capture our attention, and this means that the thought of “just checking a little” can quickly develop into an hour of aimless scrolling.

Screen use in itself is not harmful or problematic. On the contrary, technology can be social, useful, inspiring, and a source of relaxation. However, the challenge arises when there is an imbalance in screen use. When the screen starts to come at the expense of sleep, concentration, or valuable time with those around you, it may be a signal that it is wise to take some action.

Here you will find concrete advice on what you can do on your own, as well as information on how our new program, Better screen habits, can give you the tools you need to create lasting change.

Signs that screen use has gotten out of hand

It’s not the number of hours that determines whether use is problematic, but how it affects the rest of your life. Do you recognize yourself in any of this?

• You check your phone on “autopilot” without having actually decided to.
• You use the screen to soothe stress, boredom, or uncomfortable feelings.
• Screen time interferes with your sleep or makes it harder to get up.
• You become restless or uneasy if you don’t have your phone available.
• You are physically present, but mentally you are somewhere else (on the screen).

What you can do yourself

Small changes in everyday life can make a big difference. Here are some simple steps you can try to regain control:

• Become aware of your patterns: The next time you reach for your phone, stop for two seconds. Ask yourself: Why am I picking it up now? Am I bored? Am I stressed?
• Create screen-free zones: Decide on areas or times where your phone is banned. For example, at the dinner table or in the bedroom. Get a regular alarm clock and keep your phone in another room at night.
• Turn off notifications: The red circles and pings are designed to steal your attention. Turn off anything that isn’t strictly necessary (like news and social media).
• Practice being bored: When you put the screen away, you might feel restless. That’s completely normal. Try to sit with it for a few minutes without doing anything. The discomfort is often temporary and will pass.

Find good alternatives: What will you use the freed-up time for? Reading a book, going for a walk, or just being fully present with your children? It’s easier to put your phone away when you know what you’re choosing for, not just what you’re choosing against.

Why is it so hard to turn this around alone?

You may have tried to reduce screen use before, only to find that old habits return after a short time? It is important to know that this is rarely about a lack of willpower. The technology and apps we use are tailored to capture and hold our attention. They trigger the brain’s reward system with rapid impulses, making it very difficult to resist temptation over time. Good intentions are therefore often not enough in the long run; you usually need concrete tools and a structure that helps you change your habit patterns.

How “Better Screen Habits” helps you succeed

If you find yourself falling back into old habits, our new program may be the solution. Better Screen Habits is based on cognitive behavioral therapy and provides you with the structure and tools you need to create lasting change. The program not only gives you knowledge but also concrete exercises that help you to:

• Understand and map your own patterns: Become aware of what truly drives your screen use and learn to recognize situations where “autopilot” takes over.
• Change habits with concrete strategies: Set clear goals and learn effective behavioral strategies to break unwanted patterns in everyday life.
• Manage thoughts and feelings: Get tools to deal with racing thoughts, restlessness, or difficult emotions in an appropriate way, so you don’t have to resort to your screen to suppress them.

You can complete the program on your own at your own pace. If you want more support, you can combine it with video calls with our psychologists. We help you tailor a plan and support you when your motivation fluctuates.