8 Tips for Reducing Screen Time

Health Line

02-06-2025

Some ways you can reduce screen time include using greyscale, turning off notifications, and engaging intentionally with content.
Screen time is not inherently bad. However, too much screen time can be harmful. Excessive screen time is associated with health problems such as binge-eating disorder and sleep problems.
If you are looking to reduce your screen time, you may consider implementing one or more of the following eight tips.
Track your screen time
The first step toward making a change is understanding the scope of the situation.
Many devices track screen time. You can see the average amount of time spent on your device, how much time you've spent on specific applications, and even how many times you have picked up your device.
If your device lets you see how much time is spent on each application, you can delete the apps you spend the most time on. This way, you cannot access the applications easily.
Use greyscale
You may consider putting your phone or other device in greyscale mode if it is an option. This will remove all colors from your screen, which may make your phone less gratifying.
A 2023 study found that individuals who put their phone in greyscale saw reduced screen time. The study also found that participants were aware of their problematic smartphone use behavior, and that setting the phone in greyscale reduced this behavior.
A 2019 study found that greyscale reduced the screen time in college students by an average of 37 minutes per day.
Turn off notifications
It can be tempting to pick up your phone when it is constantly alerting you about random things. In your settings, you can change which apps can send you alerts. This way, you may not feel the need to pick up your device.
Some devices also have a 'do not disturb' or 'focus' setting, in which only urgent notifications will come through. Other people may be alerted to this setting and know you are not able to respond right away, such as in your messaging app.
Designate no screen times
Set certain times or situations in which you will not use your phone. For example, you may decide that you will not use screens during meals or when you are with friends. This can help you stay grounded and engaged during these activities.
You may also consider not using your phone right before bed, as this can disrupt your sleep.
Pick up a hobby
If you are cutting out time spent on your phone, something else will have to fill that time. This is a perfect opportunity to explore activities you want to try or rediscover an old hobby you are passionate about.
Some activities you may consider can include:
meditation or yoga
meeting with friends in-person
journaling or creative writing
reading
coloring
crafting activities, such as crocheting or scrapbooking
engaging in exercise, such as taking a walk
studying something independently, such as learning a new language
Reducing your screen time may feel easier if you feel fulfilled by other activities.
Talk about it
It is easier to make a change with a support system rather than doing it alone.
Giving voice to the issue can make it feel more 'real.' Your friends and loved ones can hold you accountable to your goals. You may find that they also want to cut down their screen time, and you can make changes together.
Engage intentionally
With social media, it can feel like there are an infinite number of things to keep up with at all times. For example, news can be shared at all hours of the day instead of just during scheduled broadcasts.
You may consider setting certain times to check for news and to check up on your friends instead of constantly scrolling. This can allow you to stay keyed in to things that are happening without feeling overwhelmed.
You may also consider removing people you do not know and accounts that make you feel bad from your social media following. This way, you will not see them in your feed.
Use screen time positively
Limiting screen time does not mean cutting it out altogether. There are several positive ways to use screen time, such as video chatting with loved ones and watching movies at the same time with long-distance friends.
The next time you are using your phone, pay attention to how it makes you feel. For example, you may feel happy while talking with friends or listening to music, but you may feel sad while scrolling endlessly on social media.
This way, you can keep the apps that make you feel good about yourself and focus on reducing your engagement with the apps that do not.
Be kind to yourself
When making a big change, you may not achieve the results you want overnight. This is true for reducing screen time. You may not be able to completely cut out all of your screen time immediately — reducing it gradually may be a more realistic approach that you are likely to maintain.
Your progress also may not be linear. You may not use screens at all on one day, and use screens all day the next. This is perfectly OK. You can always pick yourself up and try again the next day.
Takeaway
Reducing screen time can positively impact your health. You may rediscover old hobbies, have more time for connecting with friends and family, and have a more positive experience when you are using your devices.
It is important to remember that reducing your screen time can be a trial-and-error process, and it could take a long time before you see changes. Try not to feel discouraged if you face setbacks.