Every week, my iPhone sends me a report on my screen time.
This report breaks down the number of hours I spend on my phone and how much time I dedicate to each app throughout the week.
If you’re struggling to find time to work out, auditing your screen time is a great place to start.
What’s Your Daily Screen Time?
The invention of the smartphone has allowed us to stay constantly connected—for better or worse.
As a coach and business owner always on the go, I rely on my phone often. I use it for music while driving, texting friends, posting on our gym’s Instagram, and communicating with our members as needed.
But when I check my daily screen time, I see a lot of wasted hours.
Time spent on YouTube, social media, or TikTok isn’t just passive entertainment—it’s time taken away from things that matter.
I fall victim to “doom-scrolling” when avoiding responsibilities, and I know firsthand how hard it is to break the habit.
Try This.
Go into your settings, scroll down to “Screen Time” and look at yesterday’s breakdown of screen time.
How much time did you spend on Instagram, Netflix, YouTube, or other entertainment apps?
According to a study from the University of Maine, the average person spends about 2 hours and 24 minutes on social media per day.
Over a year, that adds up to nearly 1,000 hours—more than 41 full days.
What Could You Do With Another 1,000 Hours In a Year?
Cutting out an hour of social media per day and replacing it with an hour of Cutting just one hour of social media per day and replacing it with an hour of exercise is the obvious choice. (Okay, we’re a little biased.)
As a health and fitness coach, I want you to spend less time watching other people’s lives online and more time improving your own.
Here are a few things you could do with those extra hours:
- Meal prep
- Read a book
- Go for a walk outside
- Grab lunch with a friend and have a real, in-person conversation
In the grand scheme of life, the hours you spend scrolling won’t matter.
But the time you reclaim—to invest in your health, relationships, and personal growth—will.
Challenge Yourself
If you’re feeling motivated, take action.
Delete Facebook, Instagram, TikTok, or whatever app is distracting you from what truly matters.
Try going without it for a while and redirect that time toward something more fulfilling.
You might be surprised by how much better you feel.
