How Can You Cut Down Your Screen Time And Start Enjoying Your Life?

Screens have become part of our lives and play an essential role in educating and entertaining people. From TVs and smartphones to gaming and infotainment systems, screens are everywhere, including in our homes, offices, pockets, and even cars.

Furthermore, this technology has enabled us to communicate and collaborate despite physical distances.   

As a result, people spend a considerable amount of time on screens. A report by the Centers for Disease Control and Prevention (CDC) shows that teens between the ages of 15 and 18 spend about seven and a half hours daily in front of a screen.

Screen Time

Moreover, those between 11 and 14 spend nine hours, while those between eight and 10 spend six hours daily. 

Though screens are essential in our daily life, too much screen time can be harmful. A study on the impact of screen time on psychological well-being by the National Center for Biotechnological Information (NCBI) revealed that too much screen time could lead to health conditions. They include obesity, anxiety, depression, and other health conditions. 

In this article we will discuss how to reduce screen time and start enjoying your life.

What is the best way to reduce screen time?

Though cutting your screen time can benefit your health, it is easier said than done. Here are tips to help you reduce screen time.

1. Track your screen time and set limits

Most people deny spending too much time in front of screens, whether it is a TV or a phone. This is so because they don’t track their time on screens. Various apps and tools can help you determine precisely what time you spend staring at a screen and what sites and apps you visit frequently. 

In addition to tracking your daily screen time, digital well-being apps can help you set a low screen time goal. It will help you to analyze your daily screen time, whether you achieved your goal, and what apps you spend more time on. 

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2. Create specific tech-free spaces and times

Establishing tech-free spaces and times can help you cut down your screen time. For instance, you can commit specific times when you will not be using screens, such as when eating or after 10 p.m.

If you work from home, you can add the no-screen times to focus on your work. You can also dedicate a few hours to spending more time with your family or friends without screens. 

Tech-free spaces will also help reduce screen time. Moreover, tech-free zones help maintain healthy tech consumption habits. Such spaces may include the bathroom, dining room, and bedroom. 

3. Switch to grayscale

Grayscale mode turns your phone display to gray by removing all the beautiful colors. This mode makes the phone less visually attractive and can help curb screen time. Furthermore, grayscale is available on iOS and Android devices.  

4. Remove or hide unnecessary apps

Smart devices come with numerous apps that tempt users into spending more time staring at screens. Some of these apps are optional and are better done away with if you want to cut your screen time.  

Social media and shopping apps can entice you to spend hours scrolling posts that don’t concern you or items you don’t intend to buy. However, such apps may be helpful occasionally, and you might prefer to hide rather than delete them. 

5. Switch off notifications

Notifications from multiple apps can be distracting and lead to more screen time. The constant buzzing of your phone will make it hard to focus and tempt you to pick up your phone.

Mobile device users receive about 65 to 80 notifications daily from several apps. Muting notifications will help you reduce screen time. 

Alternatively, you can personalize your notification settings by selecting which apps will send you notifications. This will allow you to receive critical notifications while reducing distractions from unnecessary ones.  

How do I reduce my screen time when I live alone?

Living alone can sometimes be boring, which may make you spend more time on the screen. A study revealed that teen screen time is linked to loneliness, and spending time with friends is important.

Here are tips on how to reduce screen time if you live alone

  • Keep screens out of your bedroom: Having screens in your bedroom will lead to increased screen time and adversely affect the quality of your sleep. A study revealed that screen time at night could disrupt the melatonin required to fall asleep. Therefore, you should avoid having screens in the bedroom.
  • Read a book: Reading a book is one of the best activities for anyone living alone. It keeps you occupied and prevents you from being glued to a screen.

How do you transition from screen time?

An excellent way to break a bad habit is to learn something new. Consequently, you must find a new habit or activity to fill your screen time. A bored person instinctively grabs their phone or laptop or switches on the TV. 

Finding a new hobby, such as reading, writing, meditation, or spending more time outdoors, is a great alternative. Pursuing such offline activities will give your eyes a break from screen time. 


Though screens are essential in our life, they can affect our health, especially if we spend more time on them. Low screen time will free up time for more beneficial activities. We hope this article provided you with excellent ideas on how to reduce screen time. 

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