These Are the Best Simple Strategies I’ve Found for Managing Screen Time

If you're like me, you know the dangers of sitting in front of a screen for too long, but with the way things are in 2025, staying away from the TV, computer, or smartphone is easier said than done. However, it's important that you work on finding ways to not be a slave to technology. To that end, I have composed a list of simple strategies that I've found for managing screen time.

From setting limits and using apps to reduce your screen time to finding a new hobby, there are many ways that you can pry yourself and your kids away from your devices and live happier lives. Here are some tips and advice to get you started.

The first step to properly managing screen time is to understand what it is. As it sounds, screen time is how much time you spend sitting in front of a television, laptop, smartphone, or anything else with a screen. Spending a lot of time watching the news, playing video games, or even working can often be the culprit.

There are numerous reasons why sitting in front of a screen for too long is bad for your mental and physical health. One of them is that you could face health issues like obesity. Whether it's you or your children, if you spend too much time in front of the screen, you're less likely to get up and move around. In addition to the likelihood of gaining weight, a sedentary lifestyle can also lead to heart issues, the potential for diabetes, and more.

Managing screen time is essential, especially if you value your sleep. One of the issues associated with almost any type of screen is the blue light it emits. Blue light can affect your sleep cycle and circadian rhythm. That means you could have trouble falling asleep or staying asleep.

Another issue associated with excessive screen time is body issues, especially with your back and neck. Most people who spend hours watching TV or working at a desk are not sitting properly. Their back may be arched and their necks bent. If you do that too often, you could experience chronic pain. 

When you spend an excessive amount of time in front of a screen, you're less likely to be out in the real world with real people. As a result you could begin to experience depression. You need social contact with others. The people on TV won't give it to you. Also, the less time you spend in real-world situations, the more likely you are to be anxious when you're in them later on.

Children and teens who are subjected to constant screen time can face all of the threats mentioned previously, plus other downsides, like a lack of success at school. Per the National Institutes of Health, teens with screen time issues can score lower on language and thinking tests. Creative and critical thinking skills will likely also take a hit.

One of the easiest ways to start managing screen time is to be self-aware and keep track of your time. Make a spreadsheet that lists how often you're in front of a screen each day. If you notice that you're spending hours in front of the TV, then start making changes. Sometimes, it's hard to realize how often you're engaging in a bad habit until you write it down.

The obsession with too much screen time is a well-known issue. That's why many developers have created software to help with the problem. For instance, one app called RescueTime tracks your screen time and sends you alerts about your usage. Another app called Canopy allows you to set restrictions on the time you can spend on websites that take up a lotof your time. Research the many different apps available online and find the best one for you.

Part of the reason why you may be spending so much time on your screen is because you are constantly getting reminders to get on your phone. So, turn off the notifications that you have on Facebook, Instagram, and news websites. If you're not reminded of them, there's a good chance you won't be so dependent on them.

You may not have a lot of control over the need to look at screens, especially if you need to use a computer for work. However, you can make the situation better by taking breaks. Get up once per hour and focus on something different in the room so you're not just staring at the screen all day. Another way to protect your eyes is to follow the 20-20-20 rule. Every 20 minutes, focus on an object at least 20 feet away for 20 seconds. That way, you allow your eyes to refresh.

An easy way to reduce screen time is to get a standing desk. Standing during your working hours can help mitigate the possibility of obesity and other health issues. Then, when you feel better about your health and physical appearance, you'll also likely have less anxiety.

Many people fall into the trap of doing everything in front of their screens, so they find fewer excuses to leave them. One little way to fix your issue is to make it a rule that you will never eat a meal in front of a screen. Instead of eating with the TV on, sit with your family and speak about your days. During your lunch break, instead of eating at the desk, take the time to walk outside or find a way to get out of the house.

Many people lie in bed while looking at social media or watching YouTube. That's a surefire way to fuel your screen addiction. So, make it a rule to never touch your smartphone while in bed. Instead, write in a journal or read a book. These are methods to keep your mind busy and could help you fall asleep.

An easy way to avoid excessive screen time is to spend as little time as possible away from screens. A great way to do so is to spend more time outdoors. During weekends, instead of binging new shows, go for long hikes. After work, head outside and spend time with the kids. Whenever you feel yourself getting bored on the couch, find something to do in the backyard.

If you don't want your kids to also struggle with an addiction to screen time, then you should set an example. Doing so could help you and the children. Set limitations for when your kids should be on screens and then follow your own advice. In addition to being healthier, you and your kids will also have an increased chance of bonding with each other.