8 Tips to Reduce Screen Time for Adults
Too much time on electronic devices could pose health risks
Too much time on electronic devices could pose health risks
In today’s digital world, adults are spending over seven hours a day looking at screens — whether it’s watching TV, working on computers, scrolling through social media, gaming or streaming content.
While there is no set screen time limit for adults like there is for children, using screens for seven or more hours can be unhealthy, depending on how and why the screen time is used.
Simply put, staring at screens for a long time, especially without breaks or good posture, can lead to health issues.
“We know that too much of anything that puts a strain on your eyes is not good for your health,” says Vivian Tran, MD, an internal medicine physician at Scripps Clinic Mission Valley. “Excessive screen time can also result in headaches, neck, shoulder and back pain and make it hard to fall asleep.”
Beyond physical symptoms, there is a mental health side. Studies show that excessive screen time outside of work can increase stress and anxiety, reduce social interactions and take away time from healthy habits like exercise and hobbies.
Dr. Tran says there are various methods to reduce electronic device usage and mitigate its effects, including the following:
1. Track your screen time and set goals
You can take back control of your screen time by checking how much time you are spending in front of the screen for something other than work or school. Replace any unnecessary usage with non-screen activities, like going out for a walk or a hike.
Start taking control back by using the settings on your smartphone, tablet or computer to check how much time you spend on various apps and websites. Break down your time spent into categories, such as work, entertainment, social media and communication. From there:
- Set screen time limits for non-essential use
- Use timers or apps to help monitor your usage
- Identify high-usage patterns and gradually cut back
Setting small weekly goals helps build lasting habits and reduce your screen dependency
2. Limit screen time outside of work
Many of us use screens for work but what happens after hours matters just as much. To protect your health, you can:
- Avoid screen use during meals and social outings
- Replace TV time with board games, reading or walks
- Schedule at least 1-2 hours a day for screen-free activities
Balancing your screen time outside of work gives your brain and body a chance to recharge.
3. Follow 20-20-20 rule to reduce eye strain
Staring at screens all day can severely impact your vision. Combat eye strain with the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds. Set a reminder if necessary.
This quick reset helps your eye muscles relax and reduces fatigue. You can also use blue eye filters or wear glasses with blue light protection, especially if you use screens late in the evening.
If you work in front of a screen, make it a habit to stand up and move around every 30 to 60 minutes to reduce physical strain. Try some simple “chair yoga” stretches to keep your muscles loose.
4. Be mindful of what you watch and consume
Being aware of what you watch can greatly affect your screen time. Choose quality over quantity to make each moment count. Pick content that improves your life or helps you relax.
Think about the social media apps and websites you use. Remove any that do not help your mental health.
Excessive use of social media can negatively impact mental health. Constantly seeking approval through likes and comments may contribute to feelings of depression, anxiety and low self-esteem.
This can help:
- Avoid binge-watching TV or auto-play loops on video platforms
- Skip doom-scrolling or checking news feeds before bed
- Follow content that uplifts, educates or inspires
Having clear rules about what and when you watch helps you stay balanced
5. Use technology to help limit screen time
If you find it hard to step away from your screen, let technology help you take breaks.
- Use your phone or calendar to set alarms that remind you to take breaks
- Turn off notifications from messages or social media platforms to reduce distractions
- Use fitness trackers to stay active and prevent weight gain
6. Set specific times for email and social media
Limiting email and social media checks can help reduce screen time and improve focus for adults.
Pick certain times to check your emails and social media. You could check them once in the morning, at lunch and again in the evening. Sticking to this schedule helps you build a routine that cuts down on extra screen time.
Tell your colleagues and friends about your new or picked checking times. This way, they will know when to expect your replies and will understand when you are likely to see their messages.
Setting specific times for emails and social media can improve online engagement and focus. It also helps you enjoy your free time.
7. Create screen-free zones and times at home
Creating screen-free zones at home helps people connect without devices getting in the way.
Consider doing this in places in your home where you relax and spend time with others. For example, make the dinner table a screen-free zone to encourage talking during meals.
Create tech-free hours in the evening to relax and prepare for sleep. Avoid using electronic devices an hour before bedtime. These devices give off light that can disrupt your sleep. If you can, keep the devices out of the bedroom.
To help set these limits, try these ideas:
- Use traditional alarm clocks instead of phones to keep your morning routine screen-free
- Host screen-free family nights to enjoy games and activities together
- Set a quiet hour each day when all screens are off to help you relax.
8. Replace screens with meaningful, screen-free activities
To truly limit screen time, you need compelling alternatives. Try:
- Gardening or nature walks
- Reading physical books or writing in a journal
- Cooking or baking
- Playing musical instruments
- DIY and crafts
- Face-to-face conversations
These activities spark creativity, reduce stress and add joy to your routine — no screens required.
Be a role model
Parents and caregivers know first-hand that children learn from adults like them. Showing a healthy relationship with technology is essential.
This means taking breaks and focusing on in-person interaction. Encourage activities without screens, like walking and game nights. Activities like these help kids develop good habits for life.
Beyond time limits, help children understand how to use screens safely and responsibly:
- Discuss the importance of privacy, and the risks of sharing personal information online
- Teach kids how to recognize cyberbullying and how to speak up if they feel unsafe
- Address sensitive topics like sexting and explain digital boundaries in age-appropriate ways
- Use parental controls and content filters not just to block, but to start conversations about what’s appropriate
Most importantly, be present. Show your children that they have your full attention by setting down your device when they’re speaking, playing or needing support.
These moments — however brief — send a clear message that people come before screens.
By managing screen time as a family, you help your children’s physical and mental health. You also show your own commitment to healthier digital habits.