Phone Detox for New Mums: Pausing the doom scrolling.

Lemonade Team
Feb 24
3 min read

Through parenting forums at 3 AM, and trying to stay connected with the outside world, screen time can quickly spiral. While technology can be incredibly helpful in new motherhood, finding a healthy balance is essential for both you and your baby.

The New Mum Phone Trap

If you're reading this while nursing your baby or during a contact nap, you're not alone. Our phones have become our lifelines – they're our connection to other mums, our source of parenting advice, and often our main entertainment during those long hours of feeding and settling. But when does this digital dependence start affecting our wellbeing and our precious moments with our little ones?

Signs You Might Need a Digital Reset:

You check your phone the moment your baby falls asleep
You feel anxious when you can't immediately respond to messages
You're comparing your motherhood journey to others on social media
Your neck aches from looking down at your screen
You find it hard to be present during feeding sessions without your phone

Creating a Gentle Digital Detox

Notice I said "gentle." As new mums, we don't need another strict regime to follow. Instead, let's focus on creating mindful boundaries that work for real life with a newborn.

Start with Feed-Free Times Choose one feed per day to go phone-free. Use this time to really look at your baby, notice their expressions, or simply close your eyes and rest. You might be surprised by how peaceful these moments can be without the blue light and endless scroll.
Create Phone-Free Zones Designate certain areas in your home as no-phone zones. Maybe it's your feeding chair or your bedroom during the first hour after waking. These small boundaries can help create pockets of presence in your day.
Curate Your Digital Space Your phone can still be helpful without being overwhelming:
Unfollow accounts that make you feel inadequate
Turn off non-essential notifications
Move social media apps to a folder on your second screen
Keep only essential apps on your home screen
Set up Do Not Disturb times
Find Alternative Activities When you're stuck under a sleeping baby, try:
Listening to a calming playlist or podcast
Practicing gentle breathing exercises
Reading an e-book (less stimulating than social media)
Simply observing your baby's peaceful face
Doing small stretches or hand exercises
Use Technology Intentionally Instead of mindless scrolling, make your screen time count:
Join specific online support groups
Schedule video calls with friends and family
Use baby tracking apps only when needed
Set specific times for checking social media
Create Morning and Evening Rituals The way you start and end your day sets the tone:
Wait 30 minutes after waking before checking your phone
Stop screen time 30 minutes before bed
Use a traditional alarm clock instead of your phone
Keep your phone out of arm's reach during night feeds

The Reality Check

Let's be realistic – there will be days when your phone feels like your only connection to the adult world, and that's okay. This isn't about perfect execution; it's about creating awareness and making small changes where possible.

Remember:

You're not a "bad mum" for using your phone
Connection with your baby happens in small moments
It's okay to be available for important messages
Progress over perfection is key

Finding Your Balance

The goal isn't to completely disconnect – after all, technology can be incredibly helpful in new motherhood. Instead, aim to create a relationship with your device that serves rather than drains you. Notice how you feel after different types of screen time. Does scrolling social media energize or deplete you? Do video calls with friends lift your spirits? Use these observations to guide your digital choices.

Moving Forward

Start small. Choose one suggestion that resonates with you and try it for a week. Notice any changes in your mood, energy, and connection with your baby. Remember, this is about enhancing your well-being, not adding another pressure to new motherhood.

Your baby's early months are precious and challenging in equal measure. While your phone can be a helpful tool, ensuring it doesn't overshadow these fleeting moments is worth the effort. After all, no one ever looked back on their baby's first year and wished they'd spent more time scrolling.

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