Social media started as a way to connect — but somewhere along the way, it began consuming more of our precious hours than we realize. If you’ve ever looked up and wondered where the last 45 minutes went after opening Instagram or TikTok, you’re not alone. The good news? With a few simple, consistent habits, you can take back control of your time, energy, and focus.
The average person spends over 2 hours daily on social platforms. That adds up to over 700 hours per year — nearly a full month of your life, gone to scrolling. Reclaiming that time doesn’t just improve productivity; it boosts mental clarity, reduces stress, and creates space for what truly matters: family, passions, health, and career goals.
At Figuree Studio, we believe in intentional living — and that includes mastering your digital habits.
Most apps now come with built-in timers. Use them! Set a daily limit of 30-60 minutes for non-work-related social media use. When you hit that limit, honor it. Don’t override the notification.
Apps like Freedom and StayFocusd can help by locking access after your set time is up.
Create physical spaces where social media is off-limits — like your bedroom, dining table, or bathroom. These zones encourage mindful breaks and deeper presence in daily routines. You’d be surprised how much time you reclaim simply by not scrolling in bed!
Whenever the urge to scroll hits, have a list of micro-habits ready to substitute. For example:
Small actions compound. Over days and weeks, these habits rebuild attention and energy.
If quitting social media completely isn’t realistic, then make it work for you. Start by unfollowing accounts that drain your energy or trigger unnecessary comparison. Instead, choose to follow creators and pages that inspire, educate, or align with your goals.
For instance, if you’re growing your design studio, following Figuree Studio’s Blog offers actionable insights — effectively turning screen time into skill-building.
Let’s face it: every ping is an attention thief. To regain focus, head into your phone settings and disable notifications for likes, comments, and random friend suggestions. Only keep alerts for direct messages or critical updates.
In fact, research shows this small adjustment can reduce app usage by up to 40%.
Rather than checking apps sporadically throughout the day, consider assigning specific time blocks. For example:
By doing this, you structure your usage and avoid the mindless habit of opening apps every time boredom strikes.
Another effective approach is to make your phone less appealing. Out of sight often means out of mind. Try the following:
These small tweaks can make a big difference.
Rather than defaulting to scrolling, rediscover offline activities that bring genuine joy:
Ultimately, the satisfaction from these activities is deeper and longer-lasting than anything a viral reel can offer.
To stay motivated, use tracking apps like Moment or RescueTime to monitor your daily screen time. As you see the numbers drop week after week, your motivation is likely to grow.
Even better, reward yourself for hitting weekly targets — maybe with your favorite coffee or a small treat.
Finally, schedule regular social media breaks. Start with one day a week — perhaps Sunday — and commit to staying offline. Over time, you might extend it to an entire weekend or even a full week.
Not only will your screen time decrease, but the mental clarity and peace you gain can be surprisingly profound.
Social media isn’t inherently harmful — nevertheless, when left unmonitored, it can quietly steal your most valuable resource: time. By contrast, when you apply a few intentional yet effective habits, you begin to establish clear boundaries. As a result, you safeguard your focus, conserve your energy, and nurture your creativity.
And the best part? Every minute you reclaim is a minute you can invest in real growth — whether it’s building your business, like we do at Figuree Studio, or deepening relationships and self-care.
Small changes today can lead to massive wins tomorrow. Start with just one habit, and feel the difference.
Further Reading:
Ready to reclaim your time? Which habit will you try first?
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