Woman Cuts Phone Use by 87% with Simple Morning Reading Habit

A sociologist from New York has shared how she dramatically reduced her screen time from eight hours a day to just one hour by adopting a simple morning routine. Caitlin Begg, 31, discovered her dependence on her phone when it died one morning in September 2022, compelling her to pick up a book instead. This unplanned shift sparked a transformative change in her daily habits.

Since that pivotal moment, Begg has made reading non-fiction a staple of her mornings before engaging with any digital devices. She emphasizes the importance of this practice, stating, “I have begun every morning without exemption reading non-fiction before computer use.” Her new routine has led to a decrease in her screen time by over 65 percent, allowing her to feel more grounded and present throughout the day.

Begg describes a phenomenon she refers to as “phone brain,” where excessive smartphone use left her feeling mentally overloaded. In contrast, she now experiences a clarity that enhances her morning routine. “Your brain feels like it needs to be doing a million things at once,” she explained, contrasting this with her newfound sense of presence.

In her quest to reduce phone dependency, Begg has implemented several practical strategies. Her primary guideline is to keep phones out of the bedroom entirely. She advises, “If you live in a studio apartment, put your phone on the other side of the room or leave it in the bathroom.” This simple change has helped her maintain focus and awareness in her immediate environment.

Begg encourages others to evaluate their daily screen time and identify alternative activities to replace excessive phone use. For instance, if someone spends two hours on TikTok, she suggests finding a more engaging activity during that time, such as socializing or taking a walk.

She has coined the term “Progression to Analog” for her approach, which she discusses in her podcast. This concept involves seeking direct, unmediated experiences, such as simply enjoying a moment of stillness or engaging in light physical activity. “Direct unmediated experience could mean brushing your teeth and washing your face without going on your phone,” she noted.

Begg also took a significant step by abstaining from TikTok for three years, citing her discomfort with what she termed the “contentification of everyday life.” She found the transition surprisingly easy, mainly because her new reading habit replaced her previous digital engagement.

Additionally, Begg has stopped using headphones in public settings, allowing her to observe the pervasive influence of technology on social interactions. Over the past year, she has been documenting instances of smartphone noise during her subway commutes. “I have tracked every instance of smartphone noise since January 1, 2025. It was interesting because it showed that 70 percent of all subway rides I logged had smartphone noise,” she stated.

Concerns surrounding excessive screen time are echoed by various studies. According to a report by OFCOM, UK adults average four and a half hours online daily, predominantly on smartphones, with users engaging with about 41 apps each month. Alarmingly, a parliamentary report indicated a 52 percent increase in children’s screen time from 2020 to 2022, with nearly a quarter of young people exhibiting behaviors consistent with addiction.

Research suggests that reducing screen time can lead to significant benefits for adults as well. A study published in the journal BMC Medicine earlier this year found that lower screen time correlates with reduced depressive symptoms, improved sleep quality, and decreased stress levels.

As technology continues to evolve, individuals like Caitlin Begg highlight the importance of finding balance in digital consumption. Her experience serves as a reminder of the potential benefits of stepping back from screens to engage more meaningfully with the world around us.