Struggling to Balance Screen Time? Here’s What You Can Do
Have you ever caught yourself in a moment when you are no longer fully present? You sit at a table, your attention scattered between your phone, computer, and countless notifications, but in reality, you are lost in a sea of information. I think this is something everyone knows. All those little things that give meaning to the day—laughter, the warmth of the sun on your skin, a conversation with a friend—are pushed to the sidelines. But what if we could find a way to change that? To balance screen time and rediscover equilibrium between the digital and real world?
It’s not about giving up technology altogether—far from it. It’s about learning to use technology in a way that doesn’t pull us away from what truly matters in life.
In this article, I will share with you some simple and practical tips on how to balance screen time so that you can enjoy both the benefits of the digital world and those small moments that life has to offer.
Why is it so important to balance screen time?
In 2013, the first hospital for treating internet addiction was opened in the U.S., which clearly shows how significantly technology can impact our mental health. Meanwhile, in China, over 300 camps for teenagers have been established, where they are taught, through strict digital detox programs, how to reconnect with real life. Such measures have become necessary due to alarming statistics— for example, in the United Kingdom, 66% of smartphone owners admit to suffering from “nomophobia,” the fear of losing their phone.
In the U.S., approximately 46% of people report that they would not be able to function normally without their phone. But why is it important to find a balance between screen time and real life? When we constantly get lost in the spiral of checking news, liking posts, and switching between apps, we quickly lose touch with reality. The small moments of life become insignificant; we disdain them and overlook them.
Where is the satisfaction if we never lift our gaze from the screen? What about our relationships, mental health, and personal growth? How can we advance in our careers if we are always running away from the moment that requires our attention?
Simple Tips for Balance Screen Time
1. Spend Time in Nature Without Technology
Are you up for a challenge? Try spending a day without technology. Go on a day trip—bike, hike, camp, or have a picnic in nature. Essentially, disconnect completely from technology and focus on other things.
Of course, you can keep your phone nearby in case of emergencies but try to enjoy the day without scrolling through news and social media. I guarantee you will enjoy it immensely.
Even if you don’t have plans to go on a trip, you can also achieve this disconnect at home. Hide your phone, remote control, and tablet in a safe place, and try to use your free time differently.
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You could take a walk in the woods, read a book, play board games, or simply enjoy the company of friends or family. Balance your screen time and embark on a journey of exploration that will bring you fresh energy and joy in life!
2. Practice Self-Control and Discipline
Setting time limits for using digital devices is a great way to start managing your time and become aware of how much time you spend in front of screens. Consider which part of the day would be best for a digital detox. Maybe it’s the morning when you want to focus on your thoughts or the evening when you want to spend time with family without interruptions.
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Look at your daily routine and note how much time you actually spend on social media or in front of the TV. This review will help you identify any patterns you can change. Once you have that information, start setting limits. For example, decide to spend no more than 30 minutes a day on social media or avoid using your phone during meals.
Practice discipline and be consistent. Sometimes it can be a challenge to stick to these limits, but over time you will find that you become more focused and productive. This way, you will not only manage your time better but also enhance your presence in the moment.
3. Create Screen Time Balance Zones
One of the best ways to achieve balance in screen usage is to designate specific spaces or situations where you will not use your phone. Think about locations where you want to be more present and enjoy moments without distractions. For instance, you might decide not to use your phone during meals or while visiting the restroom.
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You can also create balance screen time zones during family game nights or gatherings. Likewise, when playing with children, put down your phone and immerse yourself in the game—they will feel valued.
Don’t forget about moments when you’re walking or having coffee with a friend. Make it a habit to leave your phone in your pocket or bag. By establishing these phone-free zones, you not only help balance screen time but also improve the quality of your life and relationships.
4. Manage Notifications
It’s almost hard to avoid occasionally getting notifications on your screens. Smartphones and apps are designed to keep us constantly informed about updates, which can quickly become distracting. Therefore, take some time to manage your notifications and turn on only those that you truly find important.
You might find that social media, email, or various games don’t provide as much value as you think. By reducing distractions, you’ll check your phone less often.
5. Reorganize Your Social Media
One of the key steps to balance screen time is reorganizing your social media. Take a look at who you’re following and why you follow them. Social media can quickly become a source of comparison and stress, so it’s essential to create a pleasant space where you spend time with useful and positive content.
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Think about which accounts and profiles you want to keep. You may want to follow only those that inspire you, educate you, or provide support. Create a list of profiles that bring positive information and useful tips.
6. Track Your Time Spent on the Phone
One of the best ways to balance your screen time is to start tracking how much time you spend daily on your devices. Many smartphones and social media apps offer insights into your activity, allowing you to see how much time you’ve spent on specific platforms. Use this insight to better understand your habits and how you can improve them.
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Set a goal regarding the time you want to spend on your phone. You might decide to limit your social media use to 30 minutes a day or only use your phone during certain hours. By being aware of how much time you actually spend on your screen, you’ll find it easier to identify moments when you can switch to more productive activities.
Remember, your time is valuable. Reflecting on how much you want to spend on your phone can help you achieve a better balance between your digital life and real life.
7. Avoid Screen Time Before Bed
Are you one of those who scroll through your phone late into the night? It’s no secret that screens negatively affect sleep quality. The problem is that screens emit blue light, which disrupts the natural production of melatonin in the body—the hormone that signals it’s time to sleep.
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Therefore, I recommend you balance screen time and reduce the time spent in front of screens at least one hour before bed. Focus on calming activities such as reading a book, listening to soothing music, lighting a candle and meditating, or following a self-care routine before sleeping.
When you’re in the comfort of your bedroom, make sure to silence notifications that might tempt you to scroll. The best trick is to use a physical alarm clock and keep your phone out of the bedroom or at a distance from your bed.
8. Be Mindful Parents and Show Kids Fun Without Technology
If you have children, it’s important to be aware of how much you influence their habits and values. Children often observe their parents and learn from their actions. Therefore, be a mindful parent and show your kids how to have fun and enjoy activities without technology.
Consider how you spent your time when you didn’t have access to social media and digital devices. You might ask your grandparents how they used their free time when there was no option to scroll through Instagram or TikTok. Share these stories with your children and encourage them to explore games, arts, reading, or simply spending time outdoors.
By showing your children how to enjoy a world without screens, you teach them valuable skills like creativity, communication, and connecting with others.
