As October comes to an end, it is worth reviewing not only how much time you spent on screens, but how that time made you feel. Screen use is not automatically harmful. A video call with family, a useful podcast or a focused work session can support connection, learning and productivity. In contrast, endless scrolling, upsetting news and constant notifications may leave you mentally tired.

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Look at your phone’s screen-time report and identify the apps you used most often. Then ask yourself: Which activities helped me? Which ones drained me? Did certain apps leave me calmer and better informed, or more anxious and distracted?

Notice when unnecessary screen use usually occurred. Perhaps you reached for your phone when you were bored, overwhelmed or avoiding a difficult task. Recognising these patterns can help you respond more intentionally.

Use your findings to make one or two realistic changes for November. You might disable non-essential notifications, move distracting apps away from your home screen or create a screen-free bedtime routine.

The goal is not to achieve the lowest possible screen time. It is to ensure that your digital habits support the life, relationships and mental clarity you want.