How I Cut My Phone Time to 29 Minutes a Day and Took Back My Productivity

Let’s be honest — most of us are on our phones way too much. The average American spends over 4.5 hours a day on their phone. That’s hours of scrolling, reacting, and consuming, instead of creating, leading, and living fully present.

If you want to reclaim your focus and mental sharpness, you have to fight back. I’ve been coaching people on this for a while now — entrepreneurs, parents, and professionals who want to stop wasting time and start living. Over the last year, I’ve gotten my screen time down to 29 minutes per day on average. The impact on my productivity, presence, and happiness has been massive.

Here’s exactly how I did it.

Why Cutting Phone Time Boosts Productivity

When I limit my screen time, my mind feels sharper, my focus improves, and I’m more present with my family. Social media apps are designed to keep you hooked — billions of dollars go into making sure you stay glued to your phone. But when you control your phone instead of letting it control you, you win back mental clarity and deep work time.

If you’ve ever wondered why you can’t seem to stay productive or why you feel mentally drained by mid-day, check your screen time. The distraction tax is real.

The App That Changed Everything: Opal

This isn’t sponsored, but I use an app called Opal. It lets you create schedules to block distracting apps so you can focus on what matters most.

The real game changer? The “Allow List.”

When I tried other screen blockers in the past, they failed because I’d end up needing access to something essential — like GPS for my kid’s soccer game — and I’d disable the blocker completely. Opal fixes this by letting you select which apps remain usable.

Here’s how I use it:

1. Set Up Your Allow List

I built a list of 21 essential apps I can still access during blocked periods. These include:

• GPS (so I don’t get lost going to games or meetings)

• Camera (to capture moments with my family)

• Audible and Spotify (for audiobooks and music)

• Weather apps

• Sports apps that send updates about my kids’ games

Notice what’s missing? No social media, no email, no endless scrolling.

The only social app I allow is Instagram — and even then, only for work. More on that below.

2. Create Your Phone-Free Schedules

Here’s how my schedule looks:

• Weekdays: Full access until 4 PM. After that, my phone is locked down except for the essential apps on my allow list.

• Weekends: Nearly the entire day is blocked (4 AM – 10 PM) except for essentials. This forces me to be present with my family.

• Instagram: Allowed, but capped at 30 minutes a day. I’m considering cutting it to 15 minutes because most of my business work there doesn’t require more.

The key is customization. Go too extreme (block everything), and you’ll end up uninstalling the blocker when you need GPS or a kid’s schedule app. Start realistic and adjust.

3. Track Your Screen Time

Once you’ve set up your blocks, keep an eye on your daily average. My goal is less than 30 minutes a day.

If you notice your time creeping back up, it probably means your allow list is too generous — trim it back.

Why This Works for Productivity

Discipline alone doesn’t cut it anymore. These platforms are designed to win the battle for your attention. If you want to protect your mental bandwidth and focus, you need systems that remove temptation.

Since implementing this, I:

• Get deep work done without distractions.

• Feel sharper and less mentally exhausted.

• Am fully present with my family after work.

This isn’t about being anti-phone — it’s about being intentional with your time.

Show Notes

00:30 – Why your phone is destroying your productivity
02:00 – The average 4.5-hour screen time problem
03:00 – The app I use to block distractions (Opal)
04:20 – How to create a realistic allow list
05:50 – My weekday & weekend phone-blocking schedule
07:00 – Instagram usage limits for work vs. distraction
08:20 – Why systems work better than willpower alone
09:15 – Final thoughts on reclaiming focus & productivity