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10 Tips to Reduce Screen time for Adults


With the events of recent times, screen time among adults is at all-time highs. Most of us will need to use a laptop or some form of electric device during our work. This is not accounting for when we are at home. There have even been studies recently that show adults on average look at a screen for an average of 11 hours during the day. That is almost half of your day before sleep is considered.

We know that excessive screen viewing hours can lead to various illnesses such as obesity and depression, so we have done some research to find 10 different ways to reduce your screen time.

10 Tips To Reduce Screen Time For Adults

1. Track Your Screen Time

We’ve all been guilty of opening one video on Youtube or scrolling down our Instagram feed which turns into a half hour or one hour binge without even realising. As we mentioned, some adults stare at the screen for an average of 11 hours a day. If you have a job that requires you to sit in front of a screen all day, then it’s even more important that you monitor your usage outside of work.

The best way to do this would be to download an app on our phone that will check your daily usage. Some phones already have this functionality, and some apps also have this functionality integrated such as Instagram.

You could be in for a shock when you realise how much of your day you spend in front of the screen especially when you wake up and before you go to bed as well as any breaks during the day.

2. Set An Alarm To Limit Screen Time

Sometimes, if we are in the zone when it comes to doing a particular task, we forgot to take a break from our display screen. Typically, it is recommended that for every two hours of screen time, you are advised to take a 20-minute break.

However, we have found that a 5-10 minute break every hour is much more effective. Make sure that you set an alarm every hour so that you have a reminder to walk away from your screen for a little moment. It’s very easy to forget to take a break if you are in the zone so setting an alarm is a great way to make sure you do.

3 Switch off your notifications

From feedback, this tip has changed people’s lives even though it’s such a small thing to do. We have all been guilty of checking out a new post from one of our friends or family on social media which ends up being random clips from various other accounts. Once you pick up the phone and check the notification, you become distracted from the task at hand.

Notifications are pinging all day with the access to all the different apps so it’s vital that we control these to the most important ones. Set aside time to check your messages or social media because a quick look on Instagram can turn into a one hour viewing without meaning to.

4. Stretch

It’s widely known that sitting long periods of time in front of the screen can develop bad posture as well as causing pain and discomfort. Quite often we can be slouched over while sitting on our chair or lying on a couch or bed. In these positions, our backs are not straight or even worse, our spine is not aligned. Over a long period of time, this can lead to back pains as well as physical fatigue. One solution for being in the correct posture is SlouchPro posture corrector by Sports Engineer which you can use to make sure your back is always straight.

But a more budget friendly option is to do a few stretches to help you align your spine. There’s many videos all over social media and Youtube showing various different stretches you can do to improve your posture.

5. Try Out A New Hobby

With more of us relying on laptops and phones, there’s little interest in trying new activities or interests. Why not take up a new sport or a hands-on activity like knitting or playing the piano. Instead of spending five or 10 minutes binge watching on social media, you may reap more benefits from practicing or honing a new skill.

6. Night Lights

It’s no surprise that studies showed how screen time was at it’s highest before bedtime. Many of us find it hard to wind down before going to sleep so it’s very easy to pick up your phone and explore social media.

That’s why night lights have become very popular, and our galaxy night light projector is one-way adults have been relaxing before bed. You can put on your favourite audiobook or music and fall asleep to a relaxing display on your ceiling.

For a more budget friendly option, we recommend keeping your mobile phone away from arms reach of your bed or even better, outside of your bedroom which leads us nicely to our next point.

7. Keep Screens Out Of The Bedroom

As we mentioned previously, we’ve had feedback from adults purchasing a manual alarm clock and leaving their phone outside of their bedroom. They’ve all mentioned how much of a difference it has made and how much better they have been sleeping as well.

It’s a difficult one to implement especially if your work involves using your phone and emails but if you have the option to leave it away from your bedroom, it’s one we highly recommend you try.

This is also the case with TV’s as watching tv in bed can increase our screen time exponentially as well as effect our sleep quality.

8. No Screens While Eating

It’s not a surprise that we usually look at a screen while we are snacking or having a meal. When we are usually eating, we don’t tend to have much entertainment so it’s very easy to pick up your phone and scroll through social media or on Youtube.

A quick scroll can distract you from eating or slow you down, prolonging your screen time. So, we recommend avoiding looking at anything while you are eating as these can add up over the course of the day.

9. Introduce “No Phones” Rule

You can also implement a no-mobile phone rule at the dinner table to maximize your attention and time. This can be done in various ways, such as group outings or public events. You can also use other electronic devices such as cameras and camcorders to take photos. This will be great in meetings as well which will double up in making sure you have everyone’s attention.

10. Delete Unnecessary Apps

It’s amazing to see how much mobile phones have evolved and what we have available to us at our fingertips. You can connect to anyone in the world or have the latest bit of news on hand.

However, this readily available access also has its downfalls because we find ourselves turning to these apps when we have nothing to do. So, we recommend you keep the apps that are required in your everyday life such as for work and only give yourself access to other apps on your computer or tablet

We hope you find these tips useful and can implement them into your daily life. If you have kids, then don’t forget to check out our article on how screen time can affect your kids as well.