10 Creative Solutions For Reducing Screen Time

We are constantly grateful for technology since it has made our lives simpler and because we now completely rely on it. The development of smartphones has made technology use simpler. We have a lot of options at our disposal thanks to smartphones.

However, it can also be unpleasant and prevent original thought. Even worse, others claim that we are totally dependent on technology. It also goes without saying that this is detrimental to our physical and emotional health.

We use our phones for 4-5 hours per day on average. We use our phones more than 60 times every day in addition. However, we can infer that the reason these numbers are much greater is that work from home has increased.


Track Your Screen Use And Impose Time Restrictions.


We are all aware of how dependent we are on technology. We can't help but admit how much we adore and rely on our smartphones. If we value something more than just using it, it eventually becomes a part of who we are.

Our health may be impacted if we continue to use our smartphones, so we must limit our screen time. By checking our settings, we can continue to monitor how much time we spend on screens. If we notice that we are using it more than we had intended, we can simply set a reminder so that we are alerted when this happens. We can prevent ourselves from using our laptop or mobile device screens more often in this way.


Eat Your Meals Away From A Screen


When it comes to TV, laptops, or cell phones, we are aware that we are addicted to screens. Even when we are eating, we continue to use them. We won't be able to properly concentrate on our food during this lengthy process. Put your phones away, and turn off the TV, to prevent this.

It has been demonstrated scientifically that spending more time in front of a screen is bad for our health. It may harm our eyes and lead to more negative health effects.


Never Watch Tv Or A Movie In Bed


When watching movies in bed, you settle in and continue watching. You have the option of viewing TV on your couch rather than on your bed. By doing this, you can restrain yourself from watching one more episode of your favorite show or more TV overall.


Cut Back Your Time Spent On Social Media


We have a wide range of possibilities for communicating with friends and family throughout the world thanks to the internet. But because we speak so much, we wind up gazing at our phones and other gadgets for much too long.If at all possible, organise phone calls with loved ones who live far away and in-person catch-ups with immediate kin.


Don't Always Carry Your Phone With You


Try to refrain from using your phone until absolutely necessary. You can cut down on your screen time by doing things like going for a morning walk or deciding not to use your phone when you get into bed.


Use Grayscale On Mobile Devices Instead Of Colour


You will use less screen time if you switch to a grayscale screen automatically because you won't find it as enticing or attractive. Instead, you can use your phone for important tasks, which will cut down on your screen time.You can go to settings on your smartphone and enable the grayscale display feature.


Prioritize Holding More Face-To-Face Meetings


Zoom meetings are common, but if you can, try face-to-face meetings instead. Your screen time will decrease as a result, and you'll interact more with actual people. You can do it with your friends and family if official meetings are not an option.


Limit Your Time Spent On Screens Outside Of Work


You cannot deny that working in front of a screen is working, but if you are not working and it is not related to your work, you can limit the amount of time you spend in front of screens.Don't examine your work emails or communication channels after hours. While routinely checking your work email while at home may seem vital to stay on top of things in a competitive corporate environment, doing so increases your screen time and stress levels.


Pick Up A New Pastime To Keep From Getting Bored


We all know we get bored, so we use our phones to pass the time. However, instead of using your phone as a time pass, you could pick up a new hobby or read a new book. You may minimise your screen time with this assistance.


All The Apps You Don't Use Should Be Uninstalled


The potential for app addiction is well known. Tiktok was just recently made available to us, and now Instagram reels. Once you start using them, you just become caught in that cycle and have no idea how much time has passed. Getting rid of the apps you don't think are necessary is a fantastic idea.




There are various indicators that you might have a screen addiction. It will be simpler for you to intervene and protect yourself if you keep an eye out for changes in their emotions brought on by screen time (or by limiting screen time). The objective should be to educate ourselves and others on how to form a healthy relationship with screen time rather than outright banning social media and screens.



  1. American Academy of Child & Adolescent Psychiatry: “Watching TV/Screen Time for Children.”
  2. American Academy of Pediatrics’ healthychildren.org: “The Benefits of Limiting TV.”
  3. Craig Anderson, PhD, distinguished professor of psychology at Iowa State University.
  4. David Hill, MD, FAAP, chairman of American Academy of Pediatrics Council on Communications and Media; adjunct assistant professor of pediatrics at University of North Carolina School of Medicine.
  5. Out of School Nutrition and Physical Activity Initiative: “Reduce Screen Time.”
  6. Steven Gortmaker, PhD, professor of the practice of health sociology at Harvard T.H. Chan School of Public Health.

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