3 Screen-Time Hacks to Lower Stress (That Don’t Involve Going Off-Grid)

Let’s be honest: life feels heavier these days. The headlines are intense, the news cycle never ends, and every time you pick up your phone, there’s another crisis waiting for you. Add that to the emails, texts, and endless to-dos, and it’s no wonder so many of us feel like we’re living in a constant state of stress.

Here’s why: every ping, headline, or scroll gives your brain a jolt of cortisol, the stress hormone that’s meant to protect you in moments of real danger. But when it’s firing all day long, your body doesn’t get a chance to come down. The result? Restless nights, scattered focus, and that wired-but-tired feeling that’s become almost normal.

The good news is, you don’t need to unplug completely to get relief. A few small adjustments can help you keep screens in their place and give your nervous system the break it’s begging for.

1. Quiet the Constant Interruptions

Think about how many times you’re pulled out of the moment in a single day. A breaking news alert, a work email at 9 p.m., a “reminder” from an app you didn’t even ask for. Every interruption feels minor, but to your nervous system it’s a steady drip of stress.

Turning off non-essential notifications gives you back control. You’ll still get the important messages, but you’ll read them when you decide.

Try this: Put your phone on “Do Not Disturb” for one hour while you’re working, eating dinner, or winding down at night. Notice how much quieter your mind feels when you’re not constantly on edge waiting for the next buzz.

2. Protect Your Morning Energy

If your day starts with breaking news or an overwhelming inbox, you’re handing your morning peace straight to the world’s chaos. Those early minutes set the tone for your stress levels all day long.

Instead, give your body what it actually needs in the morning: sunlight and calm. Morning light helps regulate your circadian rhythm, lowers cortisol to its natural baseline, and sets you up for steadier energy.

Try this: Before you reach for your phone, step outside for 5–10 minutes. Sip your coffee, stretch, or simply breathe. Let the day meet you before the news does.

3. Create One Screen-Free Space

In a world where screens bring us constant updates, it’s vital to have at least one place where your body can truly relax. Whether it’s your bedroom, your dining table, or your favorite chair, creating a no-screen zone helps your nervous system remember what calm feels like.

Try this: Make your bedroom a no-phone zone for one night. Charge your phone in another room and use a traditional alarm clock. Without the blue light or the late-night doomscrolling, your body will have a much easier time shifting into deep rest.

The Takeaway

We can’t change the state of the world or the fact that news is always just one tap away. But we can choose how and when we engage with it. By silencing unnecessary interruptions, protecting your mornings, and carving out one screen-free space, you remind your body it’s safe to pause.

Because balance doesn’t come from ignoring what’s happening—it comes from giving yourself the resilience to face it without burning out.