Screens have slowly invaded almost every area of my life—from working on my laptop to scrolling through my phone to binge-watching Netflix late at night. Maybe you’ve noticed this too. It didn’t seem strange to me at first until I started feeling drained, unfocused, and frankly a bit anxious after staring at screens for long hours each day. Screens were seriously disrupting my sleep, focus, and enjoyment of life offline.
I knew I had to change. Without going full-tech hermit (okay fine, we can be honest: that’s impossible), I wanted to find ways to be more mindful about how I used technology. And boy did I find some easy-but-effective tricks for reducing screen time. You won’t believe how little effort they take once you make them habits—and you’ll wonder why you spent so much time scrolling in the first place.
10 Tips to Reduce Screen Time
1. Track Your Screen Usage
The first step to cutting screen time is knowing how much you currently spend on screens. Many of us think we’re on our phones or computers less than we actually are.
If you have an Android phone, go into your settings. iPhones and Android phones have built-in tools that summarize your daily and weekly screen time. You’ll see how much time you spend on each app or activity.
Are you scrolling Instagram for hours each day? Watching YouTube too much? Playing games? Aimlessly texting?
Once you know where you stand, you can figure out where to set healthy limits. It all starts with awareness.
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2. Set App Limits
After you’ve identified your problem apps, it’s time to put some limits on them. Android and iOS let you set daily screen time limits on a per-app basis.
Challenge yourself to use your favorite time-wasting apps in “short mode” with 1-hour limits. If you spend a lot of time on your laptop or desktop, explore plugins and programs that limit distracting websites.
Small reductions add up!
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3. Designate Screen-Free Times Daily
Another trick is to schedule certain times of day where you will not look at any screens. I love not looking at a screen for the first hour I’m awake and the last hour before I go to bed.
This allows you to slowly wake up and fall asleep without the distraction of technology. Other great times to unplug: during meals, when walking, and when you’re around other people.
These small moments help give your eyes a break. They also help you start and end your day feeling fresh.
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4. Turn Off Nonessential Notifications
Notifications are one of the biggest distractions of our time. Every time your phone lights up, it steals your attention from whatever you’re doing.
Needless to say, most notifications aren’t actually that important. Turn off nonessential notifications on your phone. These can be social media alerts, game notifications, emails, or app updates.
Only leave on important notifications like calls and texts (or turn on Do Not Disturb mode during certain hours).
5. Keep Devices Out of the Bedroom
Looking at your phone in bed might not seem like a big deal. But screen time hurts your sleep.
The blue light from screens keeps your brain from fully relaxing at night. Your body thinks it should be awake and doesn’t produce the hormones you need to sleep, which is also discussed in this Harvard Health Publishing article on blue light.
Leave your phone in the living room before bed. Use an old-school alarm clock to wake up in the morning.
Your bed is for sleeping (and relaxing). Allow yourself to unwind without a screen.
6. Make Technology Less Convenient
The more effort you have to put into using your phone or computer, the less you’ll use it. Here are a few ideas to make technology slightly less convenient:
- Enable grayscale mode: colorful screens are more attractive. Make your device grayscale to reduce the appeal.
- Move distracting apps into a folder: again, out of sight, out of mind. Move distracting apps into a folder that you won’t click on. Delete them if you don’t need them (we keep Facebook and Instagram in a folder because we like to waste time…but not ALL the time.)
- Shut off Wi-Fi: when you know you shouldn’t be on your phone, turn off Wi-Fi (or go into airplane mode). You can do this during meals or when you’re spending time with friends.
7. Replace Screen Time With Offline Activities
Many of us pick up a screen because we’re bored or don’t know what to do with ourselves. The easiest way to reduce screen time? Fill your time with more important things.
Pick up a book, take a walk, journal, draw, listen to music. Connect with yourself or the things you love. Life off-screen is calming, rewarding, and deeply satisfying.
You’ll spend less time on your phone when you’re having fun without it.
8. Use Technology to Reduce Screen Time
Yes, you read that right. There are apps that can help you reduce your screen time. Some apps let you block distracting websites or track your daily computer usage.
Forest lets you plant a tree that will live only while you don’t use your phone. Other apps like RescueTime show you exactly how you spend your time on your computer.
These apps can help you reach your goals by taking the decisions off your plate. You’re not going cold turkey—simply using technology in a smarter way.
9. Connect With Others More Often
Remember when you used to talk to people face-to-face more often? Connect with friends and family members IRL. Make plans to hang out with people you care about.
Human beings are social creatures. We’re meant to spend time with others—not just stare at screens all day.
When you’re feeling lonely, bored, or overwhelmed, it’s easy to turn to your phone. But you’ll feel deeper happiness when you live life in person.
Too much screen time can actually MAKE you feel more lonely and anxious. Read about it in this NIH study on digital media.
10. Take Screen-Free Days
Once in a while, try to go an entire day without using any screens. Call it your “digital detox” or “screen-free Sunday.”
Take the day to relax, unwind, and connect with people or activities that don’t involve tech.
It can feel weird at first. But your mind, eyes, and soul will thank you after a day away from screens. Try taking a few hours here and there if a full day is too much!
Wrap-Up
Remember, there’s nothing wrong with using technology. Sites like TCK are made on computers. We love technology, but we don’t want it to control us.
You don’t have to quit your phone or stop going on the internet. Just become more mindful of how you use technology. Make changes when your screen time starts to negatively impact your life.
Wake up with nothing on your mind but the day ahead. Go to sleep each night calm and relaxed instead of anxious and scrolling.
Sleep better, feel more relaxed, and have more time for life’s beautiful moments. Try one of these tips today and stick with it. You’ll notice changes in no time.
Frequently Asked Questions
How do I know if I’m spending too much time on screens?
The first step to cutting screen time is knowing how much you currently spend on screens. iPhones and Android phones have built-in tools that summarize your daily and weekly screen time.
What if I need screens for work?
You don’t have to quit your phone or stop going on the internet. Just become more mindful of how you use technology and make changes when your screen time starts to negatively impact your life.
What are the best times to go screen-free?
Great times to unplug include the first hour you’re awake, the last hour before bed, during meals, when walking, and when you’re around other people.
How can I stop checking my phone constantly?
Turn off nonessential notifications and designate screen-free times daily. You can also make technology less convenient by using grayscale mode, moving distracting apps into a folder, or turning off Wi-Fi.
Do I have to do a full “digital detox” day for this to work?
No. Try taking a few hours here and there if a full day is too much. Small reductions add up.
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