We live in a world where screens are everywhere—our phones, laptops, TVs, and even smartwatches. The average person spends over 7 hours a day staring at screens, according to a 2021 report by DataReportal.

While technology has undoubtedly made life more convenient, the constant barrage of notifications, emails, and social media updates can leave us feeling overwhelmed and disconnected from the real world. Managing screen time isn’t just about cutting back; it’s about reclaiming your time, focus, and mental well-being. Here’s how you can start.

Set Clear Boundaries for Screen Use

One of the most effective ways to manage screen time is by setting clear boundaries. This means defining specific times of the day when you’ll be screen-free. For example, you might decide to avoid screens during meals, an hour before bed, or first thing in the morning.

Research from the National Sleep Foundation shows that the blue light emitted by screens can disrupt your sleep cycle, making it harder to fall asleep. By creating these boundaries, you not only protect your sleep but also create space for more meaningful activities, like reading, exercising, or spending time with loved ones. Start small—even 30 minutes of screen-free time can make a difference.

Turn Off Non-Essential Notifications

Notifications are designed to grab your attention, and they do it well. A study by the University of California found that the average person checks their phone 150 times a day, often triggered by notifications. The constant pings can make it nearly impossible to focus on tasks or be present in the moment.

To combat this, go through your phone settings and turn off notifications for apps that aren’t essential. You don’t need to know every time someone likes your Instagram post or sends you a promotional email. By reducing these interruptions, you’ll find it easier to concentrate and feel less tethered to your device.

Schedule Regular Digital Breaks

Just as you schedule meetings or workouts, it’s important to schedule regular breaks from screens. The Pomodoro Technique, a time management method, suggests working in focused intervals (usually 25 minutes) followed by a 5-minute break. During these breaks, step away from your screen—stretch, take a walk, or simply sit quietly.

A 2019 study published in the journal Cognition found that short breaks can significantly improve focus and productivity. Over time, these small breaks can help reduce eye strain, mental fatigue, and the feeling of being constantly “plugged in.”

Create Tech-Free Zones in Your Home

Your home should be a sanctuary, not an extension of your workplace. Designate certain areas as tech-free zones, such as the dining room, bedroom, or even a cozy reading nook. A survey by the Pew Research Center found that 81% of Americans sleep with their phones nearby, which can lead to increased stress and disrupted sleep.

By keeping screens out of these spaces, you create opportunities for relaxation and connection. For instance, a tech-free dining area encourages more meaningful conversations during meals, while a screen-free bedroom promotes better sleep hygiene.

Engage in Offline Hobbies and Activities

One of the best ways to reduce screen time is to fill your day with activities that don’t involve screens. Whether it’s gardening, painting, playing a musical instrument, or going for a hike, offline hobbies provide a sense of fulfillment that scrolling through social media simply can’t match.

A 2020 study by the University of Bath found that people who engaged in creative activities experienced a significant boost in mental well-being. The key is to find something you genuinely enjoy, so it doesn’t feel like a chore. Over time, you’ll naturally spend less time on screens as you rediscover the joy of real-world experiences.

Use Technology to Your Advantage

Ironically, technology can also help you manage your screen time. Most smartphones and computers now come with built-in tools that track your usage and allow you to set limits. For example, Apple’s Screen Time and Google’s Digital Wellbeing features provide insights into how much time you’re spending on specific apps and websites.

You can set daily limits for social media or schedule “focus mode” to block distractions during work hours. These tools aren’t about punishing yourself—they’re about creating awareness and helping you make intentional choices about how you use your devices.

Practice Mindfulness with Screen Use

Mindfulness isn’t just for meditation—it can also be applied to how you interact with screens. Before unlocking your phone or opening a new tab, pause and ask yourself: “Do I really need to do this right now?” This simple question can help you break the habit of mindless scrolling.

A 2018 study by the University of Pennsylvania found that reducing social media use to 30 minutes a day significantly decreased feelings of loneliness and depression. By being more mindful of your screen habits, you can use technology in a way that enhances your life rather than detracts from it.

Reconnect with the Real World

Finally, remember that the goal of a digital detox isn’t to eliminate screens entirely—it’s to create a healthier relationship with technology. Spend time outdoors, meet friends in person, or simply sit and observe the world around you.

A 2019 study published in Scientific Reports found that spending at least two hours a week in nature was associated with better health and well-being. These real-world experiences remind us that life exists beyond the screen, offering a sense of balance and perspective.

Managing Screen Time is about Progress

Managing screen time isn’t about perfection; it’s about progress. By implementing these strategies, you can take control of your digital habits and create more space for the things that truly matter. The journey to a healthier relationship with technology starts with small, intentional steps—and the rewards are well worth it.