We live in a world where screens are nearly unavoidable.
From smartphones to laptops to televisions, digital devices are deeply woven into our work, our social lives, and even our downtime.
Screen time itself isn’t inherently harmful.
In fact, video chats with loved ones, guided meditation apps, or educational videos can all be positive, enriching experiences.
But problems can arise when the scale tips too far.
Excessive screen time is increasingly linked to a number of health concerns, including disrupted sleep, increased risk of obesity, and mental health issues like anxiety and depression.
For example, a 2021 study in The International Journal of Eating Disorders found a correlation between high screen time and binge-eating behaviors among adolescents, pointing to the complex relationship between digital use and well-being.
So how do you begin to take control?
One of the simplest first steps is to track your screen time.
Most smartphones and computers have built-in tools that show how long you’re on your device and what apps you use most.
This information can be eye-opening.
Understanding your usage patterns helps you set more informed, intentional limits.
You might even decide to delete or move the apps that demand the most attention.
Another surprisingly effective strategy is to switch your phone to greyscale mode.
By removing color from the screen, you reduce visual stimulation and the appeal of scrolling.
Notification management is another key tactic.
Constant dings and banners hijack your attention and encourage impulsive use.
By turning off nonessential alerts or using “Do Not Disturb” settings, you allow yourself to stay more present in the moment—whether you’re working, relaxing, or spending time with others.
Designating screen-free times can help you regain control without giving up your devices entirely.
Many people find value in keeping mealtimes or the hour before bed screen-free.
This not only improves focus and digestion during meals but can significantly benefit sleep quality.
Blue light emitted by devices at night can suppress melatonin production and confuse your body’s circadian rhythm.
A meta-analysis from the journal Chronobiology International confirms that blue light exposure in the evening is linked to sleep disruption and decreased sleep quality.
Filling the time previously occupied by scrolling with something meaningful can make the transition easier.
This could be reading, walking, journaling, cooking, or even starting a creative hobby like drawing or learning an instrument.
When you feel satisfied by offline activities, the pull toward the screen naturally softens.
If you’re not sure where to start, talk about it.
Open conversations with friends, coworkers, or family about your desire to spend less time on screens.
They may be interested in doing the same—and mutual support can strengthen your commitment.
Another powerful shift comes from being intentional about your screen use.
Instead of defaulting to endless scrolling, choose specific times to check email or catch up on the news.
Curate your social media by unfollowing accounts that drain your energy or trigger comparison.
Choose to engage with content that lifts you up rather than pulls you down.
It’s also important to acknowledge that not all screen time is created equal.
Using screens to connect with loved ones or engage with meaningful media can actually support your mental health.
The key is awareness—recognizing which types of screen use energize and which deplete.
And through it all, be kind to yourself.
Breaking habits takes time and consistency.
Some days you might scroll more than you intended, and that’s okay.
What matters most is noticing it, resetting, and continuing on.
Small, sustainable shifts tend to lead to the most lasting results.
Reducing screen time isn’t about restriction—it’s about reclaiming time and energy for what really matters.
With reflection, intention, and a few practical changes, you can begin to build a healthier relationship with your devices—starting today.