From the Guidelines
To reduce your screen time, start by setting specific time limits for device usage and use apps or built-in tools like Screen Time (iOS) or Digital Wellbeing (Android) to monitor and restrict your usage, as recommended by recent studies 1.
Strategies for Reducing Screen Time
- Create tech-free zones in your home, particularly in bedrooms and dining areas, and establish screen-free periods during meals and before bedtime.
- Replace digital activities with offline alternatives such as reading physical books, exercising, pursuing hobbies, or socializing in person.
- Turn off non-essential notifications to minimize distractions and consider keeping your phone in another room while working or sleeping.
- Taking regular breaks using techniques like the 20-20-20 rule (looking at something 20 feet away for 20 seconds every 20 minutes) can reduce eye strain and naturally limit screen time.
Benefits of Reducing Screen Time
- Reducing screen time can improve sleep quality, enhance real-world relationships, increase productivity, and benefit your mental health by decreasing exposure to social comparison and digital stressors.
- Limiting screen time to less than 2 hours per day can also contribute to a healthier lifestyle, as recommended by the American Academy of Pediatrics 1 and the US Department of Health and Human Services 1.
Implementation and Monitoring
- Use apps or built-in tools to monitor and restrict your screen time, and set reminders to take breaks and engage in offline activities.
- Establish a routine of regular physical activity, such as walking or exercising, to reduce sedentary behavior and improve overall health.
- Consider keeping a screen-time diary or journal to track your progress and identify areas for improvement, as suggested by studies 1.
From the Research
Strategies to Reduce Screen Time
To reduce screen time, several strategies can be employed, including:
- Setting limits on screen time, such as no more than 2 hours of TV viewing and computer use on school days 2
- Encouraging physical activity and outdoor play to reduce sedentary behavior 3
- Implementing behavioral interventions that focus on reducing recreational sedentary screen time, such as turning off the TV during meals or not using screens before bedtime 3
- Modeling healthy screen use behavior as a parent or caregiver, as children often mimic adult behavior 4
- Creating a screen-free environment, such as turning off the TV when not in use or designating screen-free zones in the home 4
Factors Influencing Screen Time
Several factors can influence screen time, including:
- Parental screen time behavior, with parents who spend more time on screens tend to have children who also spend more time on screens 2, 4
- Environmental factors, such as having a TV in the bedroom or using screens as a babysitter 4
- Sociocultural factors, such as socioeconomic status or cultural background 4
- Age and gender, with boys tend to spend more time playing video games than girls 4
Interventions to Reduce Screen Time
Several interventions have been shown to be effective in reducing screen time, including:
- Increasing physical activity and reducing sedentary behavior 3, 5
- Improving sleep and dietary behaviors 6
- Reducing recreational screen media use, such as limiting screen time to less than 3 hours per week 5
- Implementing screen-free policies in the home or community, such as designating screen-free zones or times 5