I Didn’t Even Know Why I Opened My Phone

I caught myself the other day unlocking my phone for no reason. No notification. No clear intention. Just… habit.

I stood in the kitchen, kettle boiling, phone in hand, thumb already swiping. I wasn’t bored. I wasn’t looking for anything. I was just filling a 40-second pause with noise.

It’s wild how automatic it becomes.
Tap. Scroll. Close. Repeat.
And somehow, I still felt “busy” all day.

The real cost isn’t just time

We talk about screen time like it’s a numbers game. X hours, X pickups. But what I’ve noticed — in myself, and in people around me — is that the real cost is deeper.

It’s not just the hours we lose.
It’s our ability to focus.
It’s the clarity we sacrifice.
It’s the discomfort we avoid that might’ve led to insight, rest, or just a moment of peace.

When every tiny gap in our day gets filled with content, we lose the space where good things can sneak in — ideas, reflection, even boredom (which is underrated, honestly).

A small change I made

A few weeks ago, I moved most of my apps off the home screen. Now when I unlock my phone, I’m met with… nothing. Just the background and the time.

It sounds silly, but it works. That moment of “What am I even doing here?” is enough to make me pause. Sometimes I still scroll. But sometimes I just put it back down.

And honestly, those are my better days.

Try this:

Notice how often you pick up your phone today without a reason. Not to reply. Not to check the time. Just… to do something.

You don’t need to change anything yet. Just notice.
That’s where all of this starts.

See you in your inbox,
Miguel – Founder of Unplugging