There is no doubt that screens have become very much a part of our daily lives. Be it working on a system, scrolling through social media, or watching some episodes of our favorite series, we spend more and more of our time behind computers.
While it is almost inevitable, staring at a screen for too long can have a negative impact on our physical and mental health. As such, it is important to find a way to balance how much time we spend doing so.
Thankfully, there are ways to manage your screen usage without completely abandoning your digital life. This article provides 14 practical ways to reduce your screen time. We will also explain the benefits of engaging in offline activities and how to inspire your younger ones to have a positive relationship with digital devices.
Top Ways to Reduce Screen Time
Now that you understand the dangers of excessive screen time, here are the pratical ways to minimize your online activities to enjoy more offline moments.
1. Monitor and Track Your Screen Usage
If you are not aware of how much time you spend in front of your screen, you may not see the need to make any changes. Luckily, most smartphones come with in-built tools that can monitor the amount of time you spend on an app or activity. You can get detailed reports on your time spent on social media, entertainment, or work.
For example, Apple devices have Screen Time, while Android phones have the Digital Wellbeing feature. Also, there are some applications that help to track screen time on your computer, such as RescueTime and Toggl. Instead of getting lost in endless scrolling through different apps on your phone, use these tools to make yourself more accountable.
For iOS:
- Navigate to Settings, then click on Screen Time.
- Press Turn on Screen Time, and then tap on Continue.
- If you’re setting up this feature for yourself, select This is My Phone. To install it for your kids, click on This is My Child’s iPhone.
- Proceed by following the instructions.
For Android:
- Go to Settings.
- Click on Digital Wellbeing & Parental Controls.
- To track your own time, select Digital Wellbeing. If you want to track you child’s time, press Parental Controls.
2. Engage in More Offline Activities
Some offline activities are quite absorbing, so they can be a great way to distract yourself from using your devices. First, search for fun things that you are passionate about or maybe the ones you have neglected because of too much screen time.
It can be cooking, trekking, playing sports, playing music, or simply going out with friends or family. In addition to lowering screen addiction, these activities boost physical and emotional well-being.
3. Switch to Grayscale Mode
Bright and colorful screens are designed to capture and hold your attention, which is why social media apps and video games have vibrant colors. Switching to grayscale mode diminishes the visual appeal of your screen.
By doing so, you will make it less tempting to use your phone for a long time. Grayscale turns your screen to black and white and can be activated from your smartphone’s accessibility settings.
4. Silence Notifications
Even if you plan not to use a phone, a ping or a vibration might tempt you to look at your screen. Besides increasing screen time, these interruptions can affect your focus, productivity, and peace of mind. You can deal with constant notifications by customizing your settings.
Start by turning off notifications for non-essential apps like gaming apps to reduce the urge to check your device constantly. Keep messaging or work-related apps active so that you don’t miss out on important notifications.
Another option is to use the Do Not Disturb mode during work hours, family time, or when you are sleeping to avoid distraction. Also, consider checking your notifications in batches (maybe once in the morning, afternoon, and night) to boost your productivity.
5. Remove or Hide Distracting Apps
When you delete or hide distracting apps, you are less likely to open them and scroll mindlessly. A simple way to make an app invisible is to move it to another folder or a less accessible part of your phone.
Another option is to log out of them immediately after you are through. This step may discourage you from using the app again since you will have to log in again.
6. Set Timers or Limits on Screen Time
Screen limits can help you control your overindulgence in unproductive activities.
iOS and Android devices have screen time settings that allow you to allocate a certain amount of time per day for each app. You will get a notification when you are about to hit the limit, and once it is passed, it will be temporarily locked till the next day.
Additionally, you can practice mindful screen usage. Here, you set a timer for a specific activity to create a proper balance. For instance, you can set a 20-minute timer for browsing social media. Once the alarm goes off, you move on to a different activity, like going for a walk or reading a book.
7. Designate Device-free Zones
Having specific areas where you don’t use electronic devices can reduce the temptation to screens. These can be common places, such as the dining room or living room. You must let these areas be spots for conversations, relaxation, and shared activities with loved ones without the distraction of screens.
Also, it is advisable to keep your devices out of the bedroom so that the blue light emitted from the screen does not disturb the quality of your sleep.
8. Explore a New Hobby
Try to get out of your screens. To fill the gap, you can start new hobbies like knitting, photography, yoga, or gardening.
These would help break the monotony of sitting in front of a screen for hours. Plus, you will see improvements in your overall mood and energy. If you prefer group activities, you can consider playing a team sport or joining a book club to develop offline connections with people.
9. Skip Screen Time During Meals
It has become common for people to scroll through social media or watch a movie or show while eating. However, doing so during meals can reduce mindfulness and increase overall screen time since you may now want to finish the show you started. Or else you can end up eating too much without paying attention to it.
By keeping your devices away during mealtime, you can focus solely on your food, which contributes to better portion control and reduced overeating.
10. Take Fewer Pictures
With the convenience of a smartphone, you can easily get caught up in trying to capture every moment. But constantly taking pictures keeps you glued to your device, especially when you have to edit or upload your photos.
To cope with this, cut down on taking countless pictures in the quest for the “perfect shot” and focus more on enjoying your events and experiences with loved ones.
11. Read Physical Books Instead of Soft Copies
It’s true that e-books offer convenience, but they can also contribute to extra screen time. A better way is to switch to physical books, especially before going to bed. Doing this can reduce exposure and improve your sleep.
12. Turn Off the “Raise to Wake” Feature
This feature activates your screen whenever you pick up or move your device. Although it saves the trouble of constantly opening your phone all the time, it can make you spend more screen time than necessary.
When you turn off this feature, you are less inclined to use your device unless you really need to. To disable it, move to Settings > Display & Brightness and toggle off Raise to Wake.
13. Remove Your Work Email from Your Phone
Keep a balance between your personal and professional life. Your work life mustn’t affect your relations with friends and family. Make sure to remove or disable your work email app from your phone outside office hours.
This allows you to reclaim your evening, weekend, and family time without the temptation to check work notifications. If removing the email is not practical for you, then set a boundary of silencing them during non-working hours.
14. Adjust Your Auto-lock Settings
Auto-lock determines how quickly your screen goes off when it is blank. If you have a prolonged auto-lock setting, you need to decrease it. Go to your settings and consider reducing it to 30 seconds or one minute. By forcing your screen to turn off more quickly, you can minimize idle screen time.
What Happens if You’re Having Too Much Screen Time?
Spending excess time staring at a screen can lead to numerous physical, mental, and lifestyle issues. Let us examine them briefly:
- Physically: You can experience eye strain or computer vision syndrome, which can lead to discomfort, blurred vision, and headaches. Also, extended screen exposure can cause neck, shoulder, and back pain because of poor posture.
- Mentally: Excess screen time may lead to increased stress and anxiety. The blue light emitted can interfere with the body’s production of melatonin, the hormone that regulates your sleep. Thus, you can have difficulty sleeping, which can contribute to emotional burnout.
- On a lifestyle level: Too much online activities can affect your ability to stay focused and productive. If screen use replaces your face-to-face interactions or social connections, it may hurt your relationship with family and friends. Additionally, the sedentary habit that comes with too much screen time can lead to weight gain. It can also contribute to a higher risk of chronic conditions like diabetes and heart disease.
How Much is Too Much Screen Time?
It is difficult to determine how much screen time is “too much” because it varies based on age, lifestyle, and specific needs. For example, a student or professional who relies on screens for school or work may necessarily have higher screen usage. Nonetheless, you have to know when it is becoming excessive and detrimental.
The American Academy of Pediatrics generally states that children between the ages of 2 and 5 should not have more than one hour per day of screen time. Older children and teenagers can have a maximum of two hours, excluding schoolwork. Lastly, adults should restrict themselves to two hours or less outside of work-related activities.
Advantages of Minimizing Screen Time
We are going to discuss some of the benefits of reducing your screen time.
1. Improves Mental Health
Spending much time on screens can cause you stress and irritation in your eyes. When you cut it down, you feel much healthier and fresh. You can spend your idle time doing exercise, walking, or participating in hobbies like sports, writing, or swimming.
2. Boosts Productivity
Screens make us lazy. By staying away from them, you become more ambitious and can focus on your work without any trouble.
3. Stronger Connections with Friends and Family
When screen time no longer dominates family or friends gatherings, you get to be more present in the moment. Your eye contact with people and listening them carefully will help you build authentic relationships with others.
Minimizing Screen Time for Kids
Screens have become a part of most children’s daily lives. Sadly, kids spend more time on phones now than in offline activities. This affects their minds and ability to focus and communicate with others.
But not to worry. There are ways to reduce screen time for toddlers. Let us explore them below.
For Toddlers:
- First of all, set screen time rules. You can use a timer or screen-time management app to regulate how much time your little ones are spending on watching videos.
- Another way is to lock the screen. Doing this on your devices restricts your kids from accessing any outside applications or websites.
- Encourage them on playing physical games. Instead of handing your kids your phone to keep them entertained, give them toys and puzzles to stimulate physical play. Activities such as building blocks and drawing keep their imagination and creativity alive.
- Set a good example for them. Children generally mimic their environment. As their primary influence, parents and guardians ought to show that they can have fun without screens. Read a book and play games with them, cut down on how much you use your phone or the TV, and you will see them follow suit.
For Students
As a student, here are some practical ways that you can use to reduce your screen time:
- Use apps to track your non-academic screen time. Take a break when you exceed reasonable limits.
- Prioritize tasks that do not require screens, like taking handwritten notes and reading physical books.
- Turn off your phone’s notifications when studying.
- While you’re taking breaks during studying, spend your time to stretch, hydrate, or take short walks.
- Start doing physical activities like sports or workouts.
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