For those of you who haven’t seen it, Ingrid Goes West is still one of my favorite movies that Tim has ever produced. Years ahead of its time, it tackles the complex world of influencer culture and the dark downside it can have on others. In lieu of a photo for this week’s topic, I thought it would be pertinent to include!
Happy August, you guys! It’s officially that juicy slice of summer we wait all year to enjoy, and now it’s here in all of its beautiful, fleeting glory. It has me thinking about the three weeks ahead and how I plan to spend them. Specifically, I want to take a good, hard look at my screen time and online habits. August is one of those months when Mother Nature really has so much to offer, and to snub her by staying glued to our laptops, iPads, and phone screens feels especially criminal.
Yes, I know. There is still work to be done. Zooms to be had. Newsletters to write (and read!). But I’m talking about the other stuff—the unnecessary, mindless screen consumption that we’re all guilty of. The doomscroll, so to speak. You’re not exactly sure why you’re still scrolling, but you’re glued, and it’s hard to stop. And how is that doomscroll making us feel? Not surprisingly, a UK study found that nearly 70% of young people 16–21 said they felt worse about themselves after using social media. Sure, yes—we get a quick hit of dopamine from those quippy, 30-second video loops, but on a macro level, this excessive screen time is wreaking havoc on our mood, creativity, and relationships, whether we realize it or not.
And do you ever feel like everyone in your life has more time than you do? I constantly hear friends talking about the hot summer beach read they're enjoying, or the marathon they’re training for, or that homemade sourdough they just made. I think to myself, “How do you have time for that?” But the truth is, feeling “time-poor” might just be a construct I’ve invented. What if I really considered all those passive minutes I’ve spent scrolling my phone without intention and instead put them towards allocation time for something else that really matters?
I was catching up with Elsie’s summer nanny (hi Caroline!) about exactly this over coffee, and she shared the perfect stat from the book she’s reading, The Ruthless Elimination of Hurry. According to the author John Mark Comer, "the average American spends 705 hours per year on social media and 2,737.5 hours watching television. In contrast, a person reading at an average speed could read two hundred books a year in just 417 hours.” So if, like me, you have “no time to read,” your screen habit might be the reason.
Unnecessary screen consumption is a common struggle we all face. So, here are a few hacks we can implement to be more intentional and reallocate that lost time for activities that actually matter.
Step 1: Track & notice where your time goes by looking at screen time reports and app usage. If you’re feeling more “sucked in” by your screens than you want to be, simply notice and take inventory. What is grabbing your attention? Where do you sink the most time? After all, isn’t the saying that awareness is the first step to recovery?
Step 2: Replace those mindless scrolls with something more intentional (and preferably offline). For me, lately, that’s been a quick drive to the beach, an ocean dunk, an outdoor shower, a little playtime with Elsie, watering the garden plants, or a quick walk outside. Make it low effort (the beach right now is a two-minute drive) and something that makes you happy.
Step 3: Set reasonable boundaries that you can stick to. Set time limits, consider making a “no-phone zone,” and try charging your phone in another room overnight. This last tip has helped me delay looking at my phone first thing after I wake up, something research shows is critical to starting your day on the right foot. It turns out, “80% of adults reach for their phone before their feet hit the floor,” a seemingly innocuous habit that “tricks your body into thinking you’ve woken up next to a bear, flooding your brain with stress hormones and even leading to changes in brain structure over time.”
On this note, how do we take back control of our morning? Research shows that behavior change works best when you replace a habit, rather than simply eliminating it. So, instead of just “ditching your phone” in the morning, try to focus on making valuable swaps in your routine instead.
Sun first, screen later: 5–10 minutes of morning light helps reset your circadian rhythm (I learned about the morning “circ walk” a few years ago thanks to
and have been forever hooked.)Three deep minutes: try a mini meditation (I like the guided options on Insight Timer) to lower cortisol.
Move a little: Even if it’s just a quick sun salutation stretch or quick walk to boost endorphins.
Gratitude journal: Write three things you’re thankful for to shift your mindset to the positive. I actually loved this part of the The Artist’s Way before I “fell off the wagon.” The morning pages, while not a gratitude exercise, became a habit I loved and know I’ll be back to when the time is right.
Most importantly with these, start small. An hour can feel like a long time to delay looking at your phone in the morning if you’re just making the switch. Even carving out fifteen minutes of phone-free time after waking up can ease your anxiety and sharpen your focus for the day ahead.
And if you want to take monitoring your digital habits a step beyond what Apple provides in your “screen time” settings, tools exist to really set boundaries around your iPhone use.
The Brick App is one I’m curious about. It syncs an iOS app with a physical NFC-enabled device, allowing users to “brick” their phone by blocking distracting apps and notifications until they intentionally tap the brick again to restore access. It allows you to create custom focus settings and app blocking and then layers on physical friction, creating deliberate pause, allowing you to make your screen time more intentional.
Realizd is another app that was thoughtfully designed to continuously monitor your phone or iPad use. It allows you to track metrics like total screen time, number of pickups, longest session, and pickup intervals, and presents the data in intuitive, aesthetically pleasing charts and daily, weekly, and monthly reports. It also lets you customize your usage limits, set alerts when thresholds are exceeded, and take a look at your activity history to understand historical patterns and help you develop healthier screen habits.
Screen Buddy is a smart app (coming soon to iOS) that helps you build healthier phone habits by gently reminding you to take breaks and avoid mindless scrolling. It’s like having a thoughtful friend who nudges you toward focus and calm, especially when your screen time starts creeping up.
And on the note of “replacing” your scroll, there is so much to enjoy right now that’s a better, more beautiful way to spend your time.
(August in Long Island Edition)
Go to the farmers market and marvel at the produce the earth has produced.
Bite into a still-fuzzy farm stand peach.
Buy farm stand flowers and spend time arranging them.
Float on your back in the ocean until your fingertips and toes get wrinkly.
Walk barefoot down the beach for a “natural pedicure.”
Ride your bike to get ice cream after dinner, just for a single scoop.
Look for bunnies and fireflies at dusk (Elsie’s favorite activity).
Watch the big, beautiful, orange moon rise over the dunes (just like Saturday night), and don’t try to photograph it.
Have a beach bonfire and get lost looking at the stars above.
Take in the magic of the beach at night. The salty air, crashing waves, glowing moon, and all.
At its core, mindless scrolling takes us out of the now. I wait all year for August to roll around, and poof, it’s over in the blink of an eye. Why would I want to do anything to take myself out of that?! Not only is it a glorious month thanks to Mother Nature, but my entire family is also gathered together for three more fleeting weeks, something that happens only once a year! So my commitment to fewer screens right now is also an effort to take the time to enjoy the physical presence of the people I love most in this world.
I’d love to know what’s worked for you to create boundaries around your screen time. Share it in the comments or just write back to me! We need to know all the tips and tricks! We’ll get better together.
Over and out!
Lacey
At a friend’s suggestion, I just downloaded a new book, Cleaning House: The Fight to Rid Our Homes of Toxic Chemicals. The author, Lindsey Dahl, has held numerous leadership positions for environmental health nonprofits including Safer Chemicals, Healthy Families, and for leading consumer brands including Beautycounter (now Counter) and Ritual. She sits on the board of directors for the nonprofits Toxic-Free Future and the Chamber of Mothers. What a stacked resume! I can’t wait to dive in.
Anyone who has gone through pregnancy before knows that finding a comfortable bra is not an easy task. Enter EBY, a new to me intimates brand that just so happens to make the perfect-for-pregnancy bra. I’ve been wearing their sheer bralette in champagne on repeat the last few weeks and couldn’t be happier. It has no underwire, and instead uses something called “wire-free support technology” strategically designed to provide pain-free support. Whatever it is, it’s working for me and I’m going back for the pink and black colors next. (I ordered a small, my usual size and the fit is great).
My third and final favorite product discovery this week is Vintner’s Daughter’s Active Botanical Serum. Formulated with the “world’s most nutrient-rich active botanicals” it’s designed to nourish, brighten and moisturize for “balanced, healthy and radiant skin.” The ingredients are also pristine. Sign me up!
I read a not-so-uplifting opinion piece in the NYT this weekend titled You Are Contaminated. In it, the writer David Wallace-Wells argues that the world is now unavoidably toxic, as plastic has now surfaced in human breast milk, on both sides of the placenta, in unborn babies, and in far flung places like the deepest depths of the ocean and very top of Mount Everest. I prefer the actionable outlook like the one Lindsay Dahl provides, but thought it was a pertinent conversation started. I would know your thoughts!
In a similar vein, I’m curious what you think about Yael Cohen’s new procedure that, for $13,000, supposedly rids your blood of microplastics. I’m not one to hate on new technology, and admittedly know very little about this science, but my initial reaction is that this feels like it could be in the Theranos camp?!
And, if you haven’t seen Ingrid Goes West yet, watch it here!
