Breaking the Habit: A Guide to Reducing Digital Screentime
By Collin Guffey
Over the past decade, phones have not only been added into the lives of most Americans, they have become the centerpiece of it. According to a study from Health, “the average screen time for people ages 16 to 64 globally is 6 hours 37 minutes per day” (Fischer). One could argue that digital devices have many upsides such as increased communication, entertainment, and productivity for work as well. However, this comes with plenty of drawbacks, many of which are impactful to modern lifestyle practices and the health of device users.
Hazards of Excess Screen Usage
The National Library of Medicine has classified two potential hazards of excess screen usage, both physical and mental health hazards.
Physical Health Hazards
Eye Strain
Classified as Computer Vision Syndrome, directly staring at a screen for hours upon end can lead to blurry vision, and eyes becoming overwhelmingly dry.
Soreness
Due to poor posture associated with sitting while staring at a screen, many symptoms include shoulder strains, neck pain, and sore backs.
Headaches
Associated with Computer Vision Syndrome, headaches are another serious side effect that results from prolonged screen time.
Depression
One of the keystone side-effects linked with excess device use is depression. A study found that “70% more likely to have suicidal thoughts or actions than those who spend less than an hour a day” (NLM).
Anxiety
While communication has the possibility of improving with access to screens, in many times it leads to social anxiety and an epidemic of loneliness.
Sleep Deprivation
With so much time spent on devices, many Americans miss multiple hours of sleep. Sleep deprivation has been linked to mood disorders and another cause of depression.
5 Simple Practices to Mitigate Screen Usage:
There are many ways one could try to limit their screen time, but for many, focusing on just a few practices can make all the difference. The Scripps.org has recommended a few key pillars to reducing screen time.
- Using Tech to set Boundaries: While a phone is a primary suspect for the physical and mental health hazards associated with devices, it can also be used as a way to mitigate redundant use. Phones can be used to set reminders, goals to chase, or boundaries to uphold.
- Unnecessary Screen-Time Avoidance: In the 21st century, avoiding a screen for work seems as an impossible task. However, outside of work, it is much easier to start creating healthy habits. Creating boundaries for phone usage as leisure can be met with reading, time outside, or spending time with family or friends.
- Healthy Breaks: For many who work on a computer, it can be diffi cult to cut down on screen time entirely. Instead, it is crucial to take healthy, uninterupted breaks from the screen, every 30-60 minutes. This could involve stretching, meditation, or simply going outside and getting a breath of fresh air.
- Phone Zones and Times: Phones can be off-limits in certain areas of the house such as before bedtime or right after waking up, in order to wind-down correctly and start the day with a clear head. Additionally, placing phones away from areas that are unnecessary can limit their usage.
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Restrict your screen time before bed: Before bed, taking care of needs so you can enjoy a good night’s rest is crucial. Additionally, another trick is using blue-light glasses, which can help prevent sleep-disruption from screens. Not using phones 1-2 hours before bed is doctor recommended to help get a great night of sleep and to fully recharge.
How to Build Your “Snack” Menu:
The beauty of exercise snacking is that it requires no equipment, no gym membership, and no change of clothes. Here is how you can seamlessly weave movement into your existing routine:
Menu:
- The “Boiling Kettle” Routine: While waiting for your coffee to brew or water to boil, do a set of counter push-ups, calf raises, or squats.
- The Hourly Stand-Up: Set a gentle alarm on your phone or watch for the top of every hour. When it goes off, stand up, stretch your arms overhead, and do a quick lap around your living room or office.
- The Stairway Sprint: If you have stairs in your home or office, purposefully walk up and down them briskly for one to two minutes between tasks.
- Commercial Break Core: If you are winding down with television in the evening, use the commercial breaks (or the gap between streaming episodes) to hold a plank or do some light stretching on the floor.
Summary
Excessive screen time has become a central part of modern life, with the average person spending around ⅓ of the day on a device. Although many may argue the positives of technology such as communication, entertainment, and productivity, there are also extreme threats to both physical and mental health.
Excess screen use can cause eye strain and headaches from excess staring and body pain caused by poor posture. Mentally, it is associated with increased rates of depression, anxiety, and sleep deprivation which can cause mood changes.
Some recommended tips by professionals include setting boundaries using technology, avoiding unnecessary use, taking regular and necessary breaks, creating phone-free zones, and limiting screen exposure 1-2 hours before bed. Small and purposeful changes can improve health and maintain a balance between screens and downtime.
Overall, these small changes can be very effective in changing screen-time patterns. While it is an underlooked aspect to Lifestyle and Medicine, reducing screen time can help multiple aspects of healthy living, such as mental health, sleep, body health, and time-management.
Works Cited
Devi, Khumukcham A, and Sudhakar K Singh. “The Hazards of Excessive Screen Time: Impacts on Physical Health, Mental Health, and Overall Well-Being.” Journal of Education and Health Promotion, U.S. National Library of Medicine, 27 Nov. 2023, pmc.ncbi.nlm.nih.gov/articles/PMC10852174/.
Fischer, Kristen. “How Much Screen Time Is Too Much for Adults?” Health, 16 Mar. 2026, www.health.com/screen-time-limits-adults-8413940.
Powers-James, Catherine. “Clinical Psychologist: 7 Ways to Reduce Excessive Screen Time.” UT MD Anderson, 23 Feb. 2026, www.mdanderson.org/cancerwise/clinical-psychologist–7-ways-to-reduce-excessive-screen-time.h00-159852978.html.
Tran, Vivian. “8 Tips to Reduce Daily Screen Time.” Scripps.Org, 9 June 2025, www.scripps.org/news_items/6310-8-tips-to-reduce-screen-time-for-adults.
“Average Screen Time Statistics.” Magnet ABA – Helping Your Child Thrive, 28 Feb. 2025, www.magnetaba.com/blog/average-screen-time-statistics.
