You keep staring at your phone, your laptop, or that TV screen. Meanwhile, bad eyesight and silent health issues are staring right back at you from the shadows. Want to know why? Read this.
Over the past few centuries, the world has evolved rapidly through waves of technological advancement. And now, we’re at the peak of it all with Artificial Intelligence sitting at the throne.
Today, people work remotely from the comfort of their homes. But professionals like AI specialists, virtual assistants, content creators, social media managers, and gamers spend far more time on screens than the average human. The thing is: yes, you’re working—but it’s also draining, isn’t it?
Let’s talk about screen time. You have 24 hours in a day. You can’t possibly spend all of it staring at a screen.
Key Insights
Reducing screen time is simply choosing real life over endless scrolling.
Screens are addictive—thanks to AI, apps, and nonstop notifications.
Too much screen time harms your eyes, sleep, and mental health.
Living offline helps you reconnect, refresh, and feel more alive.
7 Best Ways to Reduce Screen Time
1. Don’t Wake Up to Your Screen
For most people today—especially young folks—the first instinct after opening their eyes is to grab their phone. Emails, DMs, missed calls, notifications… the digital world rushes in before the day even begins. But this habit isn’t just common. It’s unhealthy.
Your eyes are just waking up, your mind is still settling—and the first thing it meets is a flood of light and noise from your screen. That’s no way to start a day.
Instead, give yourself at least 30 minutes of screen-free time after waking up. Use that moment to pray, journal, stretch, do a quick chore, or simply breathe and plan your day. A successful entrepreneur once said he wakes up at 4 a.m. but doesn’t touch his phone until 8:30 a.m. That level of discipline didn’t happen overnight but, it’s worth building towards.
2. Set Screen Time Limits
The World Health Organization recommends no more than two hours of recreational screen time daily for teens and adults. But let’s be honest, most of us exceed that without even noticing.
We scroll endlessly, switching from TikTok to Instagram, from YouTube to Netflix. Even when we’re tired, we keep scrolling.
It’s time to be intentional. Don’t pick up your phone without a purpose. If you’re working, do the work. If you’re researching, stick to it. When you’re done, leave the screen. Avoid passive screen time.
Set boundaries. Limit how long you spend watching shows, browsing social media, or playing games. For example, decide to watch just two episodes, not a full season.
You can also use tools like Focus Time, Forest, or your phone’s built-in screen time settings to help you stay disciplined. Some apps even lock you out after a limit is reached. Use that to your advantage.
Remember: your eyes need rest, your mind needs a break, and your body needs to move.
3. Go Old School
One of the simplest ways to cut screen time is to go back to basics. Read physical books instead of digital PDFs. Write in a paper journal instead of using a notes app. Bring back the hardcopy Bible, your planner, sticky notes, and pens.
Even when it comes to communication, choose face-to-face conversations if the person is nearby. A quick meet-up over coffee can be more meaningful (and healthier) than hours of texting.
Going old school keeps your hands and eyes off the screen and it reconnects you with the physical world around you.
4. Schedule Tech-Free Hours
You don’t have to be glued to your screen 24/7. Block out specific hours each day to stay completely offline.
Use that time to do something you enjoy—hang out with family, take a walk, read, write, sketch, dance, or go out and get some fresh air. It could be a quick spa visit, a trip to the beach, or simply relaxing without a device in hand.
These offline moments help you recharge, lower stress, and reconnect with life beyond the screen.
5. Turn Off Non-Essential Notifications
You sit down to work or study, and suddenly—ping! A TikTok or Instagram notification pops up. You think, “Let me just check quickly.” Before you know it, you’ve lost 30 minutes in an endless scroll.
Notifications are one of the biggest screen-time traps. They hijack your focus and spike your dopamine (feeling of pleasure and satisfaction) pulling you into apps you never intended to open.
To stay in control, turn off notifications that aren’t urgent, especially in the evening. This helps you sleep better, reduce screen addiction, and avoid the mental exhaustion that comes with late-night scrolling.
Prioritize deep work and quality rest over digital noise.
6. Stop Multiscreening
This might be the most underrated but important screen-time rule—stop multitasking across multiple screens. Multiscreening happens when you’re watching a movie on your laptop, while texting on your phone, and maybe even glancing at a tablet or second monitor.
It might feel like you’re being productive, but in reality, your brain is switching rapidly between tasks, not handling them all at once. This leads to reduced focus, faster eye strain, mental fatigue, and more time wasted.
Your eyes, brain, and body are not designed to absorb multiple digital inputs simultaneously. Instead of multitasking, practice single-screen focus. If you’re watching a movie, watch it. If you’re texting, text. If you’re working, do the work—then disconnect.
You’ll find that you get more done in less time, and your eyes (and mental health) will thank you for it.
7. Make Your Screen Boring
One of the most effective ways to reduce your screen time is to make your screen less attractive—literally. When your device looks boring, it becomes less tempting to engage with. This is a subtle, psychological trick that works like magic.
Start by adjusting your screen appearance. If you’re someone who loves dark mode, switch to a bright or white background—it becomes visually discomforting and tires you out faster. If you prefer bright, colorful themes, switch to monochrome or grayscale mode. That dull color palette can help reduce your attachment to visually stimulating apps and images.
Also, declutter your home screen. Delete or hide apps that trigger endless scrolling or gaming. Remove the flashy widgets, reduce app icons to just what’s essential—no eye candy. When your phone or laptop no longer feels like a funfair, you’ll find yourself less drawn to it.
Consider uninstalling games and streaming apps you barely use but always open out of boredom. The fewer distractions you have, the easier it becomes to resist the urge to scroll. In short, make your screen so boring that you’d rather get up and do something meaningful offline.
Read Also
Five Daily Habits to Improve Mental Health as an Entrepreneur
Digital Detox: How to Take Healthy Breaks From Your Devices
Top 7 Productivity Apps for Business Owners You Must Have
5 Ways to Use Your Smartphone to Improve Your Health
Conclusion
Reducing screen time won’t happen overnight—it’s a gradual process that requires intention, not perfection. You don’t have to apply all seven tips at once; just pick one or two that feel doable and build from there.
The goal isn’t to be extreme, but to be aware—because even one small change can make a big difference in your focus, mental clarity, and overall well-being. Your eyes, your mind, and your time will thank you for it.
Here’s the Challenge
Try reducing your daily screen time by just 5 hours this week. Track your progress, and see how much more alive, focused, and free you feel without the constant glow of a screen.
“Do you want to be ahead of your competition with our bespoke web development services? We are the right solution! Reach out to us on WhatsApp and skyrocket your brand presence.”