How to Lower Screen Time: 8 Simple Tips to Limit Screen Time

I think it's safe to say a lot of us are addicted to our phones. Watching short-form content, scrolling through social media feeds, and swiping through different apps is a mindless activity a lot of us do to "unwind" after a busy day. 

The older I get the more aware I am of the fact that I spend far too much time staring at a screen. I stare at a screen for 8-hours at work on weekdays (and even a few hours over the weekend) and then come home to stare at a smaller screen for the remainder of the day. I'm sure many of you reading this can relate.

If you've been looking for ways to start limiting your screen time, this blog is for you. This simple guide will explore: 

• How you can check your screen time
• What is a healthy screen time amount
• What are physical and negative side effects of screen time
• 8 easy-to-follow tips to decrease your screen time 

How Do I Check My Screen Time? 

The first step to lowering your screen time is knowing how much you spend on your devices in the first place. Most devices have a setting built in where you can get weekly reports on your daily usage and can see what apps you're spending a majority of the time.

It also helps to determine what screen time means to you. For most people, it's recreational time you spend looking at a screen. This could be scrolling through social media, binge watching television, or playing video games. 

Once you have an idea of how much time you spend on your devices, you can determine if it's an unhealthy amount and start coming up with an action plan to limit it. 

What is a Healthy Screen Time? 

We spend a lot of time talking about what healthy screen time amounts are for kids but not a lot of time defining it for adults. 

While there is no official universal limit for adults, many health experts recommend keeping recreational screen time under two hours per day and prioritizing movement, sleep, and in-person connection.

What Are 5 Negative Effects of Screen Time? 

There are far more than five negative effects that screen time can have on your health. To really assert how detrimental screen time can be, we've split this section into negative effects on your physical and mental health. 

On your physical health, here are 5 negative effects screen time can have: 

1. Eye strain
2. Insomnia
3. Chronic Neck Pain
4. Chronic Back Pain
5. Headaches

On your mental health, here are 5 negative effects screen time can have: 

1. Anxiety
2. Depression
3. Lowered attention span
4. Increased risk of brain-related diseases, like dementia
5. Problems with cognitive function 

There are many other negative effects that you should be aware of as you're thinking about lowering your screen time. When you spend most of your time isolated, you can lose personal connections and damage your relationships with your loved ones. 

How Can I Decrease My Screen Time? 8 Effective Tips To Implement Today

All hope is not lost! Even if your screen time reports are showing you're spending 7-8 hours a day, it's never too late to start changing your habits and lowering that screen time. 

If you're ready to make the change, here are 8 effective tips you can implement today to decrease your screen time: 

1. Set time limits on your apps. Most devices have built-in settings where you can set time limits on specific apps. Set 30 minute limits on the apps where you spend most of your time scrolling. Commit to following those limits and avoid the temptation of turning off the restrictions. 
2. Reduce your notifications. Getting constant notifications can cause distractions and entice you to pick up your phone in the middle of what you're doing. Limit the notifications you get from the apps that distract you and only go on those apps once a day to see what you've missed. 
3. Leave your phone in another room. Anytime you're doing something that requires focus, leave your phone in a different room. Bedtime and work (especially if you work from home) are key times to consider leaving your phone in a different room. Consider getting a physical alarm clock if you rely on your phone to wake you up. 
4. Pick up new hobbies. Reading, crafting, cooking, and any other hobby that can fill your time can help you ditch the screens. Learning new skills is also a great exercise for your mind. 
5. Start and end your day with 10 screen-free minutes. It can be tempting to scroll in bed before you get up and before you go to sleep. Resist that temptation and spend the first and last 10-minutes of your day without screen time. 
6. Invest in a digital camera. When you're out with friends or on vacation, focus on being present. Invest in a digital camera so you can still capture special moments without being on your phone. 
7. Be intentional about where you spend screen time. When you are looking at a screen,, be intentional about what you're doing. Try not to spend it doom scrolling or consuming content that has a negative effect on you. 
8. Ditch the screens during meals. Whether you live alone or with people, ditch the screens when you're eating. Read a book, get a physical newspaper, or catch up with the people you live with.

Improve Your Health With Lowered Screen Time 

It doesn't have to be a huge lift to start decreasing your screen time. There are simple, effective practices you can start doing today to get the scrolling time down. 

You'll experience setbacks and might have some weeks with higher screen time than you'd like. Be kind to yourself and keep pushing to develop good habits. You can do this!