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Reduce screentime

Reduce Screentime


Reducing screentime is essential for maintaining both physical and mental well-being. Excessive exposure to screens can lead to a variety of health issues such as eye strain, poor posture, sleep disturbances, and reduced physical activity. By consciously limiting the amount of time spent in front of screens, individuals can improve their overall quality of life, enhance productivity, and foster better social interactions.


  1. Screen Time Action Network - A resource dedicated to reducing excessive screen use through education and advocacy.
  2. Moment App - An app designed to help you track and manage your screentime on various devices.
  3. Common Sense Media - Provides articles and guidelines on healthy screentime habits for both children and adults.
  4. HealthyChildren.org - Offers tips and advice from the American Academy of Pediatrics on managing screentime for kids and families.
  5. Digital Wellbeing - Tools and resources from Google to help you balance your technology use.

Example SMART Goals

  1. Reduce daily screentime to a maximum of 2 hours by setting app usage limits on my smartphone and computer, aiming to achieve this within the next 4 weeks.
  2. Implement a "no screens an hour before bed" rule by setting a nightly reminder at 9 PM and establishing a bedtime routine that includes reading a book, aiming to see improvements in sleep quality within 1 month.
  3. Limit social media use to 30 minutes per day by using app timers and tracking usage via a monitoring app, with the goal of achieving this habit consistently over the next 6 weeks.
  4. Designate two screen-free days per week by planning offline activities such as hiking or visiting friends, aiming to start this practice within the next month and maintain it for at least 3 months.
  5. Reduce work-related screentime by 20% by scheduling regular breaks using the Pomodoro technique and conducting some meetings via phone calls, aiming to implement these changes over the next 2 months.

Example Habits

  1. Establish a daily routine that includes at least one hour of physical activity, such as walking or exercising, away from any screens.
  2. Create a designated "screen-free" zone in the home, like the dining room, to encourage family interactions and mindful eating without distractions.
  3. Set a daily alarm to take a 5-minute break from screens every hour during work to rest your eyes and stretch.
  4. Implement a weekly "digital detox" day where all family members participate in activities that do not involve screens, such as board games or outdoor adventures.
  5. Adopt the habit of using blue-light blocking glasses during evening screen use to minimize eye strain and improve sleep quality.

Note this information is not a substitute for a professional advice and varies from person to person.