Need a Digital Detox? 4 Steps to Reduce Screen Time

We spend a big part of our daily lives online—whether it’s working on our laptops, scrolling on our phones during free time, or binge-watching shows in the evening. You can even order your weekly groceries online! But, are we living too much of our lives online and not enough offline? If you’re thinking about ways to reduce screen time, a digital detox could be just what you need to regain balance.

What’s Your Screen Time?

In 2024, the average person spends about 6 hours and 40 minutes online each day [1]. Do you know what your screen time is? The digital world brings many conveniences, both at work and in our personal lives, but are we using our phones as effective tools, or have they become devices for quick dopamine hits and distractions from uncomfortable feelings?

Why Reduce Screen Time?

Spending too much time online comes at a cost. Whether it’s wasting afternoons on games or endlessly scrolling social media, this can prevent you from hitting the gym, spending time with friends, or simply getting more restful sleep. By reducing screen time, you create more space for hobbies, connecting with loved ones, and taking care of your mental and physical health.

When to Focus on Reducing Screen Time:

• Your screen time feels too high (this is individual, so ask yourself: are you happy with how much time you spend online vs offline?).
• You think about social media, gaming, or watching videos even when you’re doing something else.
• You’ve tried to reduce screen time before but couldn’t stick with it.
• Time online is negatively affecting your work, relationships, or hobbies.
• You cancel other plans just to stay online.
• You feel anxious when you don’t have access to the internet for a while.

If any of these resonate with you, it’s time to consider how to reduce screen time. Here are four steps to help you build a healthier relationship with the digital world.

4 Steps to Reduce Screen Time

1. Set Your Personal Digital Boundaries

In today’s world, setting boundaries is key, and this includes your relationship with the digital world. Setting personal rules is the foundation for reducing screen time.

Your boundaries might include:

• A maximum daily/weekly screen time limit.
• Time limits for specific apps where you spend too much time.
• Regular breaks where you stay completely offline—for example, after waking up, an hour before bed, or when focusing on other activities like exercise or coffee with friends.
• Designating places where screens don’t belong—like your bedroom, during walks, or at the dinner table. This could mean leaving your phone in another room or limiting access to certain apps.
• Anything that personally helps you reduce screen time.

2. Use Tools Like AppBlock

AppBlock is a helpful tool designed to create our healthier relationship with the online world. It’s perfect for anyone wanting to spend more focused time on activities that truly matter to them. Here’s how it can help you reduce screen time:

• Smart App Blocking: Block apps and websites where you waste too much time, like social media, shopping sites, or even all distractions at once.
• Schedules: Set up regular blocks during specific activities, like workouts, evening downtime, or work hours—keeping distractions away when you need to focus.
  • Tip: Customize your blocks based on what’s important to you—maybe allowing work emails during office hours but blocking them during personal time to protect your free time from interruptions.
• Strict Mode: Sometimes we need extra help to stick to our goals. AppBlock’s Strict Mode ensures that blocks can’t be removed during moments of weakness, helping you stay committed to your plan to reduce screen time.

3. Plan Activities Outside of Work or School

It’s easy to fall into screen time after a long day when we don’t have anything else planned. Whether it’s overworking or simply zoning out from exhaustion, we often fill this gap by reaching for our phones.

Creating plans and prioritizing them helps keep you away from screens and gives you a chance to enjoy time with friends, family, or your hobbies. Plus, it helps maintain a healthy work-life balance. Now that’s what we call a win-win for your screen time!

4. Try a Digital Detox

Is a digital detox right for you? We say – yes. Before jumping in, it’s important to set clear expectations. A longer, one-time detox is perfect if you’re feeling overwhelmed and need a real break from screen time. This gives you some distance and helps you reprioritize how much time you spend online. You’ll find it easier to set digital boundaries afterward.

How long should it last? A longer detox can last from a few days to a few weeks, depending on what works for you.

Regular digital detoxes are like mini-refreshers for your mind. Try setting aside one day a week, like Sundays, or a whole weekend once a month. These breaks help you disconnect from the online world, reconnect with yourself, and recharge your energy.

Start at Your Own Pace

Even if reducing screen time seems like a big challenge, you can start today. You can start by setting one one digital boundary, and use tools like AppBlock to help you along the way. Even just a few saved minutes each day is a great starting point for building healthier digital habits. And if you need guidance, don’t hesitate to ask for support from your friends, family, or even a therapist. Every minute you spend offline counts!

Sources:

1. https://explodingtopics.com/blog/screen-time-stats