9 Tips for Getting Your Screen Time Under Control

Since the start of the pandemic, remote work has been a massive part of our work routine. We are often glued to our computer screens for long periods, and even after work, we tend to return to watch our favourite show online or simply browse the net to stave away boredom.

Because we constantly face a computer or phone screen, we slowly develop health issues like constant headaches and eye issues. The longer you spend your time online or facing your screen, you may risk developing mental and physical issues such as depression, anxiety, sleep problems and the fear of missing opportunities online.

If you want to prevent yourself from having these problems? Here are some great tips you can try to control your screen time:

#Tip 1: Don’t Beat Yourself Up If You Have A High Screen Time

If you are currently working from home, it is understandable that you won’t be able to control your screen time. Even if you take a break after your meetings, you may stay online anyway to browse your other work or catch up with the news. Screens are also a staple to entertainment and socialization, boosting your screen time.

With this said, don’t beat yourself up if your screen time is very high because it is unavoidable nowadays. If you want to control your screen time, it is a good goal to try achieving.

#Tip 2: List Down Where You Tend To Spend Your Screen Time

If you want to change your screen time, it is best to figure out where you start by listing down which apps or activities require screen time. You can track your screen time using apps like Clockify, RescueTime and Timely or the built-in functions for Android and iPhone, namely Digital Wellbeing and Screen Time, respectively. However, it is essential to note that these apps are not accurate as some apps do not track certain apps or activities. To get past this, you can manually record it.

Once you have a complete list of your screen time, you can easily make the proper adjustments to reduce your screen time.

#Tip 3: Identify Which Tasks Do Not Require Screen Time

Video calls are one of the most stressful tasks that will take a lot of your screen time. But, if you want to reduce this screen time and still contact your colleagues, why not consider phone calls or recording videos?

You can also do the usual tasks on a computer offline first. For example, you can plan your day in a planner, write your memos on paper, print it, and take your note-taking offline if you need to read a report.

#Tip 4: Turn Off Notifications During And After Work

Most of us automatically stop whatever it is we are doing when we hear our notifications ping on our phone or computer. Because of this, even if we are doing something off-screen, we get back on even if we don’t want to.

To reduce screen time, turn off your notifications during critical times, like during or after work, so that you can focus on your tasks. Make sure that you notify the people who may contact you that you will be turning off the notifications at this time so you don’t miss anything important and you can avoid burnout.

Personally, I turn on Sleep Mode after 9 pm to get a break from emails, messages and calls. If it is urgent, aka life or death, the person will know how to contact me via my home phone. From 9 pm, I start to wind down to my routine of getting my kids to bed and spending quality time with my husband. Although I start my day at 6 am, my phone will still be in the sleep mode until 8 am. This will allow me to spend time with my family before they go off to school and work.

#Tip 5: Schedule Screen-Free Breaks

During the day, try your best to take breaks without looking at your phone or computer every 30 minutes or so. Some examples of breaks you can take include walking around your home, making yourself a snack or having coffee. Taking these breaks will help you recover from stress from work and immediately get into action once your break is finished.

#Tip 6: Have Device-Free Areas

Another great way to reduce screen time is by assigning parts of your home where no technology is brought in or used. It doesn’t need to be an entire room to set up these areas as well. For example, if you want it to be your bedroom, you can rule that your phone and other devices are in the dresser and not on your bedside table so you won’t be tempted to scroll your phone endlessly as you try to get some sleep.

If you want to use the phone as an alarm, get a standalone alarm clock instead.

#Tip 7: Only Check One Screen At A Long Time

Even if you can’t reduce your screen time despite your best efforts, you can still make some difference if you only focus on one device at one time. With one screen, you can focus more on the task at hand and reduce distractions that stop you from finishing your work on time.

#Tip 8: Reduce Your Social Media Use

If you look at your screen time, you will notice that most of it are on social media. Studies have shown that too much social media puts a person at risk of anxiety, depression and other mental issues that can affect your focus and overall well-being.

If you want to reduce screen time, limit your social media use or erase the apps altogether. You can also adjust your app’s settings to log you out automatically at a specific time. Since you have to go through all these mini steps, you will be able to remember that you are trying your best to reduce screen time.

#Tip 9: Do Hobbies That Don’t Require Screen Time

If you genuinely want to take the step to reduce your screen time, you can look for other activities that will not require you to use your computer or phone and make it your hobby. Some examples of hobbies you can consider are playing sports, completing a LEGO set, reading a book, doing yoga and writing.

Screen time is inevitable in today’s digital age, but it doesn’t mean you have to spend all your time checking your phone or computer. Give yourself reasons to control your screen time by creating a routine based on the tips we cited above. Remember, too much of something can be dangerous, and screen time, as mentioned above, can be detrimental to your health. So, get started today and see how it will improve your life.

If you want to increase productivity at home or work, check out these sure-fire tips to get you going:
7 Productivity Apps for Working from Home
Best Technology Gadgets to Boost Our Productivity and Comfort when We Work from Home
Being Productive @ Work: What Are The 5 Time Wasting Things You Do At Your Desk

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6 Comments Add yours

  1. Gregoryno6 says:

    #4 – The ‘right to disconnect’ is being stipulated in more and more employment contracts. Working from home shouldn’t mean the boss can call on your services any time of the day or night.

    Liked by 1 person

  2. I pretty much never disconnect from work because the company is global so messages come in at various times, even on the weekend. I don’t find it stressful though because I can reply when I want.


  3. Paul Bowler says:

    Great tips for reducing screen time. I’ve made a big effort to cut back, was kind of shocked how much screen time I was having without it really being necessary. Biggest one’s that helped me trip things was cutting back on social media, turning off notifications, and having device free areas.


  4. Very good tips, Kally and they do work. I’m very good at ignoring the “ping.” I stick to the plan 😉

    Liked by 1 person

  5. Thanks for sharing this information with us. I know my screen time is high because I am always writing and reading, but it is important to unplug from being on line so much. Our eyes need to rest, and we need to relax offline. Have a great weekend.


  6. Christy B says:

    Great reminders, Kally. I definitely have reduced my social media use – and am finding myself enjoying putting down the mobile screen! Balance is everything.


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