Have you ever picked up your phone to check one quick thing… and suddenly, 30 minutes have passed? Somehow, you’ve gone from reading a text to scrolling social media, checking emails, or even shopping, even though you don’t need anything.
For me, it happens the moment I get a text. I’ll pick up my phone to read it, but once it’s in my hands, I find myself looking checking notifications, or just mindlessly reading articles. If I hadn’t picked up my phone in the first place, it wouldn’t have been an issue.
Unfortunately, I know plenty of people who are always on their phones. If they’re awake, the phone is in their hands. Whenever I think of people glued to their phones, I think about a past trip to Universal Studios. Here we were, surrounded by incredible rides, immersive experiences, and amazing sights…yet I saw so many people staring at their screens instead of taking in everything around them.
That’s what got me thinking: How often are we missing out on life because of our phones?
That’s when I came across the Phone-Free Hour Challenge. If you feel like your phone use is taking more of your time than you’d like, this simple challenge can be a total game-changer for your focus, productivity, and even stress levels.
What Is the Phone-Free Hour Challenge?
It’s exactly what it sounds like: For one hour a day, you put your phone away…completely.
No checking texts, no scrolling, no “just one quick email.” One full hour of zero phone time.
Why One Hour?
Because it’s realistic. I’m not telling you to quit your phone altogether. But setting aside just one hour helps break the habit of constantly checking your screen without making you feel disconnected.
And the results? More focus, more productivity, and less mental clutter.
How to Make It Work for You
- Pick Your Hour Wisely Choose a time that fits your lifestyle. Some great options:
- First thing in the morning (so you’re not starting the day glued to notifications)
- During your most productive work hours (so you get more done)
- In the evening (to help you unwind and sleep better)
- While spending time with your family (so you’re fully present)
- Physically Remove Your Phone If your phone is within reach, you’ll be tempted to check it. Put it in another room, a drawer, or even on airplane mode so it’s out of sight, out of mind.
- Have a Plan for Your Hour What will you do instead? Work on a project, read a book, go for a walk, journal, spend time with your family, or just enjoy some quiet time.
- Set a Timer If You Need To If you keep wondering, Has it been an hour yet? set a timer so you don’t have to think about it.
- Notice How You Feel After your phone-free hour, check in with yourself. Do you feel more clear-headed? Less overwhelmed? Did you get more done? Chances are, the answer is yes.
Reclaiming Your Focus One Hour at a Time
Phones aren’t bad, but the habit of constantly checking them? That’s worth rethinking. This challenge isn’t about giving up technology, it’s about taking back control of your attention.
Try it for a week. See how much more you get done, how much calmer you feel, and how much better your focus becomes.
You might just decide to make it a daily habit.
