5 smart strategies to decrease your screen time

Written by: Mantasha Reviewed by: Dr. Swati Mishra 16 June 2025

[{"selector":"#anim-f3413a71-7d97-4883-ad87-9ca3b67452be","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-01f6fe4f-f8bf-4d65-8577-02cc302fcfdc","keyframes":{"transform":["translate3d(0px, 124.09298%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Are you constantly attached to your phone or computer? Reducing screen time doesn't require disconnecting completely; it involves being more intentional. Photo Credit: Freepik

[{"selector":"#anim-3f222f56-7b52-42b0-ab1c-f3c02c6a5f15","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bcefea3c-cc88-4f59-86b0-c9baf467d904","keyframes":{"transform":["translate3d(0px, 209.50752%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Here are some tips to help you take back your time (and protect your eyes). Photo Credit: Freepik

Designate Screen-Free Times

[{"selector":"#anim-2deb35cc-eece-4c21-8fc2-337c5fafe752","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bdbb8cf3-b6c2-40df-bac7-3b42e4df62b7","keyframes":{"transform":["translate3d(0px, 127.61535%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9fbbb560-eb8c-474f-a01e-dc0e073b1c9f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e0ad3525-3fe4-4c2b-9d11-081f680ae281","keyframes":{"transform":["translate3d(0px, 409.15021%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Choose specific periods (such as during meals, the first hour after waking up, or an hour before bedtime) to completely avoid screens. Your mind and eyes will appreciate it. Photo Credit: Freepik

Opt for Analog Alternatives

[{"selector":"#anim-c9fcd429-f956-463f-9e5c-6d7e944c0279","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-df659acb-4ad5-46b3-a535-6dc2eafff561","keyframes":{"transform":["translate3d(0px, 118.84344%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c4d626a9-074a-44b3-b02c-a4a13918618e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1f0f3e4d-9446-41e9-9b77-8a4a9f33f8c8","keyframes":{"transform":["translate3d(0px, 398.85606%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Whenever possible, replace screens with physical items: read a book, use a paper planner, or follow a printed recipe instead of searching for everything online. Photo Credit: Freepik

Disable Unnecessary Notifications

[{"selector":"#anim-c0baf31c-18c6-4a53-9f48-a1f42a7c5be3","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cd294c15-3cfa-479c-88f9-f7156ecbd12c","keyframes":{"transform":["translate3d(0px, 139.1933%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e99f93bc-d2bd-49ca-ad5b-ac6310052bdc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d55e2cab-56ba-4945-a3dd-db7364617a99","keyframes":{"transform":["translate3d(0px, 388.56201%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Every notification can draw you back in. Turn off non-urgent alerts to prevent your focus from being disrupted multiple times a day. Photo Credit: Freepik

Explore a Screen-Free Hobby

[{"selector":"#anim-50ce2fed-ce51-4468-b954-6dc080e9d7d1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bd5b95aa-50f5-432e-97aa-b20ef5ef0f5d","keyframes":{"transform":["translate3d(0px, 139.1933%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b78aa6f1-4b7d-4869-ab1f-5450eda1701f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-67f5eaac-e295-4a8e-9fa3-cc5880ec3e05","keyframes":{"transform":["translate3d(0px, 388.56201%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Engage in activities like knitting, drawing, cooking, writing, or gardening—anything that doesn’t involve a screen. Photo Credit: Freepik

Be Engaged with Others

[{"selector":"#anim-03fac166-726b-4e31-8263-91f4865fb662","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-370e686c-7521-4f57-a051-11f6afd7c57d","keyframes":{"transform":["translate3d(0px, 138.14166%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c4fc2c79-3d3c-4d1b-bd12-46593a5c5790","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-29e9efbc-7b89-42bf-877d-46e506ab9ae6","keyframes":{"transform":["translate3d(0px, 420.91493%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Whether it's having dinner with family or chatting with a friend, ensure those moments are screen-free. Genuine connections are more valuable than digital interactions. Photo Credit: Freepik

If you found this helpful,

[{"selector":"#anim-41d5e2b1-d1dd-43ad-a780-26ef36ff5ccf","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f6b164de-0949-4376-8b6d-249f3831447e","keyframes":{"transform":["translate3d(0px, 179.61058%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3028b82e-f38f-490b-ad51-d0580bafc000","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c4d68544-e65c-44af-b3f8-433dea6de127","keyframes":{"transform":["rotate(-270deg) translate3d(0px, -2448.9724%, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Tap on that love ❤️ button. Stay tuned for what’s coming next! Video Credit: Tata 1mg Arrow