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4 Tips for Cutting Back on Screen Time

You know the drill.


You think you made progress this week, only to feel a pit of dread in your stomach when you get your weekly Screen Time update on Sunday.


In a 2018 Nielsen study, experts revealed that the average adult spends over 11 hours using electronic devices each day. An NPR report, meanwhile, stated that overreliance on digital media consumption can become a “behavioral addiction” like drug abuse or gambling—and that screens are, in essence, “irresistible by design.”


So what can we do?


Yes, we’re in a pandemic—and yes, many of us are intermittently working from home and scrolling on social media—but we don’t need to live life glued to our phones.


Here are four tips for getting your screen time in check:


1. Change your settings to black and white.

Sound weird? We think so too—but then we explored this concept further. You see, Colorado-based clinical psychologist Dr. Kimberly Dwyer believes that switching your screen settings to black and white can rewire your brain’s pleasure response. We’re confident you’ll find social media much less addicting without that constant barrage of color.


2. Turn on Airplane Mode.

Want to take it easy without aimlessly browsing the internet, but still have your phone on hand? Turning on Airplane Mode is, in many cases, a great way to increase productivity and spend more time focusing on things you find meaningful (like a long walk outside, a good book, or dinner with family). Just be sure to give those who may be trying to reach you a heads-up.


3. Sleep with your phone in another room.

Though few things compare to dozing off with your partner blaring TikToks in your face, the two of you can spend less time scrolling by putting your devices to sleep outside the bedroom. This is a surefire strategy for getting better rest—and for waking up in a much more relaxed state, without that scary compulsion to check your email the second you start your day.


4. Limit your news intake.

I’m all for doom-scrolling, but making a day of it can eat up precious time (unless, of course, you work in journalism—then you and Twitter should be waist-deep in a codependent relationship). Though wanting to keep on top of current events is admirable, you’ll be even better-positioned to take in the news by being mindful in your approach. Aim to check the news once in the morning and once in the evening, and spend the rest of your time doing the things you love.


Have ideas on how to cut back on your weekly screen time? Interested in learning more about the security services available at our firm? Please contact us for a free consultation.

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