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I’ve been trying to cut down my screen time, but every time I do, I feel like I’m missing out on something important or falling behind at work. It’s this constant push and pull between wanting to be present and feeling like I need to be plugged in to function. Has anyone else managed to find a balance that doesn’t leave you feeling either disconnected or completely drained?

I tried a hard cutoff at 7 pm, turned on Do Not Disturb, and archived nonurgent chats. I tracked my sleep quality and the nights got steadier, and I felt less wired after dinner. I still slipped up a few times, but the timer helped.

I started batching check-ins to twice a day and pushed notifications off for the rest. The day felt calmer for a while, but during a big product update I felt left out and anxious to respond immediately.

Sometimes I think the bigger drag isn’t the screen time itself but the expectation to be reachable all the time. I told myself it’s not a big deal, but the pressure didn’t vanish; it just moved to my brain.

What if the real problem is the fear of missing out; what if I tell myself I’ll catch up later and that’s okay?

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