Screens are everywhere - and sometimes, they feel impossible to avoid.
But too much screen time has been linked to sleep issues, stress, and even disordered eating.
Here are some practical tips to help you take control of your screen habits - without going completely offline.
Track your screen time
Before you can change your habits, you need to understand them. Most smartphones now have built-in screen time tracking.
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These features show you how much time you spend on your device, which apps eat up your hours, and how often you pick up your phone.
Once you see the numbers, it becomes easier to make mindful adjustments - like deleting apps that waste your time.
Use greyscale
Colorful screens are designed to keep your attention. But switching to greyscale can strip away that dopamine-driven appeal.
Studies show that using greyscale mode can significantly reduce screen time, sometimes by over 30 minutes a day.
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It’s a low-effort trick with a surprisingly big impact.
Turn off notifications
Those constant pings and pop-ups? They’re digital temptations. Go into your settings and disable notifications for non-essential apps.
You can also try "Do Not Disturb" or "Focus" modes to limit distractions. The less your phone demands your attention, the less likely you are to reach for it.
Designate no screen times
Choose specific times or situations where screens are off-limits - like during meals, right before bed, or when you’re hanging out with friends.
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Creating tech-free zones can help you stay more present and improve your sleep, social life, and focus.
Pick up a hobby
When you cut back on screen time, you suddenly have more hours in your day.
Fill that space with something fulfilling: read a book, take a walk, try journaling, pick up knitting, do yoga, or learn a new language.
Replacing screens with real-life joy makes it easier to stick with your goal.
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Talk about it
You don’t have to go screen-free alone. Tell your friends or family that you’re trying to reduce your screen use.
They might want to join you - and even if not, they can help hold you accountable. Talking about it also turns your goal into something real and actionable.
Engage intentionally
Don’t mindlessly scroll. Instead, decide when and how you want to be online.
Set specific times to check the news or social media, and unfollow accounts that make you feel bad.
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Curating your digital environment helps you stay informed without feeling overwhelmed or drained.
Use screen time positively
Cutting back doesn’t mean screens are evil. They can be a force for good - think FaceTiming loved ones, co-watching a movie with a friend, or listening to uplifting podcasts.
Pay attention to how your apps make you feel and prioritize the ones that boost your mood.
Be kind to yourself
Habit change isn’t linear. You might have days with zero screen time and others where you binge-scroll for hours. That’s okay.
Progress is messy, and self-compassion is essential. Don’t beat yourself up - just start fresh the next day.
Remember the bigger picture
This isn’t about punishing yourself or ditching technology altogether. It’s about creating balance.
Less screen time can mean better sleep, deeper relationships, and more time for the things that truly matter. And that’s a trade worth making.
This article is based on information from Healthline.com.