I always try not to waste my day. If I can help it, I like to feel like I’ve done something—whether that’s ticking off a task, spending time with someone I care about, or just getting out for some fresh air. It doesn’t have to be a big accomplishment, just something that makes me feel like the day wasn’t lost.

But then there’s my phone.

If I’m being real, I spend a lot of time on it—more than I’d like to admit. Screen time? Yeah, it’s high. Most of it is scrolling—feeds, videos, updates, random stuff that catches my eye. It’s weird because I don’t even always notice I’m doing it. One minute I pick up my phone to check a message, and next thing I know, 45 minutes have flown by. It’s automatic, almost like muscle memory.

And I hate that.

Because while I tell myself I want to make the most of my time, I end up in this loop. Scroll, feel guilty, put the phone down, and then… pick it up again without realizing. It’s a habit I really want to work on—for my own peace of mind, but also because I know I could be using that time for things that actually matter to me.

I’m not aiming to be perfect or throw my phone away. But even just being more aware of how often I pick it up—and why—feels like a good place to start. I want my time to feel intentional. I want my days to feel full, not just filled with noise.

So here’s to making small shifts, catching ourselves in the moment, and choosing something better when we can.

One scroll less at a time.

Daily writing prompt

How do you waste the most time every day?

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