Breaking the Habit: How Setting Boundaries with Your Phone Can Improve Fitness and Wellbeing

7 Nov

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In today's digital age, our mobile phones have become an inseparable part of our daily lives. While they provide us with countless benefits, they can also interfere with our fitness and well-being. I know I’ve had days where I felt like my phone was practically glued to my hand—one minute I’m just checking a quick message, and the next I’m deep into the scroll hole, wondering where the time went! If you can relate, you’re not alone.

Not too long ago, I took a look at my screen time and was honestly shocked. I’d spent hours just scrolling through social media. Phones can be these “trusty companions,” but they also have a sneaky way of stealing precious moments we could use for movement, fitness, or just taking a mental breather. It really hit me how easy it is to lose track of time on our phones.

That awareness was a turning point for me. It helped me realise that while our phones can be useful tools, setting boundaries is key to making sure they serve us, not the other way around.

Read on to find out how our phone habits impact our fitness and learn some simple tips to set healthy boundaries….

Psst… Would you rather listen to these tips? Hit play on our podcast episode now for a more in depth chat on the subject! 👇

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The Unseen Impact of Phones on Wellbeing

It’s easy to underestimate just how much our phones influence our days. They connect us to the world, sure, but they also rob us of time we could use for fitness and personal growth. Have you ever found yourself reaching for your phone as soon as it buzzes, only to look up 15 minutes later, surprised by how quickly time slipped by? This habit often comes from the unpredictable nature of notifications and our brain’s craving for quick rewards and validation.

Phones keep us coming back through something called intermittent reinforcement—a psychological concept where random rewards (like new messages or notifications) trigger dopamine, our brain’s feel-good chemical. That little rush we get every time we check, creates a compulsion to check again, reinforcing the habit. Combined with FOMO (fear of missing out) and the need for social validation, this can quickly turn into a habit that holds us back from reaching our fitness and wellness goals.

Why We Keep Checking Our Phones

We might reach for our phones out of boredom or the desire for social validation. We love the immediate gratification from a new message, like, or comment, which boosts our feeling of connection and importance. I know I’ve been there myself—checking my phone to escape awkward or tense moments or to pass time, only to end up in an endless loop of refreshing notifications.

This constant checking also fuels a cycle of mental distraction and attachment. And when our phones become the go-to whenever there’s a lull, they’re keeping us from making healthier choices, like taking a moment to move or breathe.

Knowing the why behind our phone habits is an important first step toward changing them.

The Impact on Fitness and Wellbeing

So how does all this affect our fitness and overall well-being? How often have you lost track of time scrolling through your phone, only to realise later you missed the walk or workout you’d planned? Or maybe you meant to do some stretches, but got side-tracked checking a quick notification. I know I have!

That awareness was a turning point for me. It hit me just how many of those missed moments could have been spent on movement or self-care. If you’re like me, finding ways to set better boundaries with your phone can help you reclaim that time and bring a new sense of focus and energy to your fitness and well-being.

For more productivity hacks check out this blog post

To stay on track and monitor your progress, I've created a Fitness Habit Tracker specifically for busy women like you.

This tracker will help you:

Build awareness around your habits
Identify patterns
Make adjustments as needed

It's available for download on my website lisadawnbeckwith.com/tracker

Use this tool to stay accountable, celebrate your wins, and prioritise your health and well-being.

Grab it TODAY

Strategies to Break the Habit

Ready to make a change? Here are some tips to help you set healthier phone boundaries and regain control over your time:

1. Spot Your Triggers

Start by noting the mental and emotional states that lead you to compulsively reach for your phone. Are you bored, stressed, or avoiding a task? I noticed that high-intensity emotions, like frustration or boredom, often pushed me toward mindless phone time. When you’re aware of these triggers, it’s easier to find healthier ways to cope.

2. Check In with Yourself

Here’s a reality check: how much time are we really spending on our phones? Next time you’re about to pick up your phone, ask yourself: “Is this the best use of my time? What am I missing out on by doing this right now?” These questions can help you recognise whether your phone habits are aligned with your goals or holding you back.

3. Create Better Boundaries

Define boundaries that work for you. For instance, set specific times to check your phone during breaks or after meals and keep it out of certain spaces, like the bedroom or dining area. This boundary setting has really helped me, especially during meals and work blocks. It’s all about putting your phone in its place so it serves you.

Techniques to Try Right Now

Here are a few actionable steps you can start today to create healthier habits with your phone:

1. Set Boundaries for Phone Use: Define times to check your phone and keep it out of reach during certain parts of the day, like bedtime or meals. Use alarms or focus modes to help you stick to it. This has helped me a ton, especially when I need to stay focused.

2. Mindfulness and Notifications: Pause before you check your phone. Ask yourself if you really need to look right now. Try turning off non-essential notifications or using ‘Do Not Disturb’ mode to limit distractions.

3. Replace Phone Time with Healthier Activities: Instead of reaching for your phone, replace that time with something that adds to your wellness. Take a quick walk, stretch, or practice mindfulness. Swapping just one phone habit with a healthier choice can make a big difference over time.

4. Limit Social Media Use: Social media is designed to keep us engaged. Set time limits on these apps or use a timer to help you manage the amount of time you spend scrolling. Social media can be a great space, but it’s good to use it with intention.

5. Consider a Digital Detox: Try disconnecting for a short time, whether it’s a day or a weekend, to reset. Even a few hours away from your phone can leave you feeling refreshed and more present. I’ve taken a few digital detoxes myself, and each time I’m reminded of how valuable that time offline can be.

Moving from Knowledge to Action

Understanding our phone habits is just the beginning. Making these changes doesn’t have to be overwhelming; start with one strategy that feels manageable, and then build from there.

I encourage you to try just one of these suggestions today, whether it’s setting a timer on social media or choosing a phone-free time during meals. You might be surprised at how much more time you have for the things that truly matter to you.

To sum up

Understanding our phone habits is just the beginning. By becoming more aware of how we spend our time, we gain the power to make intentional choices that align with our fitness and well-being goals.

Setting boundaries with your phone can free up valuable time for fitness and well-being, helping you lead a balanced and healthier life.

Let’s take back our time and make our phones a tool that supports our goals rather than a distraction.

Ready to Start with Awareness? Track Your Screen Time Today
Taking the first step towards change begins with awareness.

Let’s get clear on where our time is going so we can make choices that support our goals.

Check Your Screen Time: Take a look at your phone’s screen time report to see where your hours are being spent.
Reflect: Which activities could you replace with movement, mindful breaks, or personal time? Remember, small shifts add up.
Download My Free Fitness Habit Tracker: Use it to log your progress as you start swapping screen time for healthy habits that bring you closer to your goals.