How to reduce screen time and improve your digital wellbeing?

Wait what? Those important screen timings aren’t harmless? Do I need to worry about my digital wellbeing? But why? Back-to-back client meetings on Google Meet....
How to reduce screen time and improve your digital wellbeing?

Wait what? Those important screen timings aren’t harmless? Do I need to worry about my digital wellbeing? But why?

Back-to-back client meetings on Google Meet. PowerPoint presentations for client proposals. A little harmless WhatsApp. Replying to emails now and then. Taking a little break with that web series on Netflix. A little more of WhatsApp. Updating your LinkedIn profile and networking…

Phew! Sounds too similar?

Digital wellbeing went MIA.

That’s what digital clutter with too many screens working tirelessly to distract you looks like.

But what does it actually feel like? Increased stress, reduced focus, decreased productivity, and more.

Unknowingly, we spend too much time with too many screens glaring in front of us. But we must never forget the real cost of too much screen time—our digital wellbeing.

So, how exactly does excessive screen time affect us?

How much screen time is too much?

While technology offers convenience, connectivity, entertainment, and more, excessive screen time can lead to digital clutter and impact our overall wellbeing. Some of the ways they are affecting our digital wellbeing:

Eye health: eye strain, leading to symptoms such as dry eyes, blurred vision, and headaches.

Poor posture: long hours spent hunched over devices lead to poor neck pain and back problems.

Stress and Anxiety: constant pressure to stay connected can increase stress and anxiety levels.

Social Isolation: Excessive screen time can replace face-to-face interactions, decreasing socialization.

Decreased Empathy: Spending more time interacting with screens than with people can reduce our ability to empathize and connect emotionally with others.

It is necessary to reduce screen time before it eats up our mental health.

But how?

How can we reduce screen time and improve our lives?

Constant exposure to digital devices and too much information flow can contribute to mental and physical disturbances. As much as we cannot do without digital support, we must not ignore our digital wellbeing. It is actually not very hard to living a simple life.

By minimizing screen time and decluttering our digital lives, we can be more present and engaged in our lives – relationships, work, and everything else that matters. A clutter-free digital environment can inspire creativity by reducing distractions and mental noise.

Digital decluttering will improve our digital wellbeing and lead to greater efficiency and effectiveness in our personal and professional lives.

Here’s how we can initiate the digital declutter process:

1. Set Boundaries

Make sure there are specific times during the day when you will be screen-free entirely.

It is important that you control your digital relationship for digital wellbeing. While you consciously make an effort to reduce your screen timings, focus on building habits that avoid screen. Engage in activities like reading, journaling, or exercising.

You can do some of these to set more defined boundaries:

- Start your day without screens
- Set a screen curfew of an hour before bedtime
- No-phone meal times
- If you have a TV in your bedroom, remove it

    2. Digital Detox Days

    Designate one day a week as a digital detox day.

    Digital wellbeing begins with proper intentions; therefore, you must mindfully detox your environment from digital devices. Regular digital detoxing, where you completely disconnect from screens, helps. Instead of spending time on your laptop, tablet, phone, or TV, focus on spending quality time with family and friends without the interruption of technology.

    You could also utilize this time to detox your mental clutter. Engage in self-care practices such as meditation, reading, or taking a long bath. Pamper yourself and consciously make an effort to stay away from any digital distractions.

    3. Prioritize Meaningful Activities

    Indulge yourself in activities that bring you joy and fulfilment, reducing the temptation to turn to screens.

    Yes, the temptation to check your phone just once is strong and real, but refraining is possible if you train your mind well. To do that, you must give your mind a healthy diversion. Digital wellbeing requires conscious effort and consistent practice.

    Rediscover hobbies such as painting, gardening, or playing a musical instrument. You could also take up a sport. Basically, you must engage your mind and ensure that it is well-focused and well-fed. Sometimes, you can simply go out for a walk and explore nature. Nothing is more soothing than walking barefoot on the grass and losing yourself amidst trees.

    4. Mindful Consumption

    Be intentional about the content you consume. Practice digital minimalism for living a simple life.

    Curate your feed with only what matters. Choose mindfully what you want to consume, unfollow accounts that don’t add value to your life, and follow those that inspire and uplift you.

    It would help if you also remembered that you are doing this for yourself. The more digitally mindful you are, the more your digital wellbeing will be enhanced. Keep asking yourself, “Am I using screens for a specific purpose or just out of habit?”

    Be intentional about when and why you use screens. Avoid mindless scrolling and focus on purposeful activities.

    5. Use Technology to Your Advantage

    Be smart and put technology to use to achieve digital wellbeing.

    Use apps that track and limit your screen time. Use it to monitor and track your digital performance by checking your usage patterns. Regularly reflect on your screen time habits and make necessary adjustments to reduce excessive use.

    To minimize interruptions, you can also use the ‘Do Not Disturb’ mode during work or family time. Limit social media and email checks to specific times of the day instead of constantly scrolling. Use built-in features to set time limits for specific applications and receive reminders when you’ve reached your limit.

    Reducing screen time is essential for improving physical health and mental wellbeing and fostering meaningful real-life connections. It also helps maintain a healthy digital well-being score.

    By setting boundaries, engaging in meaningful offline activities, and being mindful of your digital habits, you can create a healthier balance between screen time and real-life experiences.

    Start small, but make sure you start.

    Check out digital wellbeing, Google's initiative to tackle your digital chaos and reduce the digital clutter.


    This blog post was written by Ayesha Mollah; a professional blogger who writes to give her thoughts and imaginations a meaning! You can find more blogs from her at