The Ultimate Guide to Reducing Screen Time in a Digital World

May 30

Feel like your phone is glued to your hand? You’re not alone. Read these tips for how to reduce screen time.

Between work, news, emails, and scrolling to “unwind,” screen time adds up fast — and it’s easy to feel drained, distracted, or just… off.

At Haven Wellness Coach, we help people create small, real-life shifts that improve mental & physical health — without shame or pressure.

So if you’re wondering how to reduce screen time in a way that actually sticks, here are 5 doable changes that make a big difference (no cold turkey needed).

Woman's hands holding a cell phone. She's wearing a beige sweater and her elbows are resting on a table. — Reduce your screen time with these important tips.

Set App Limits That Work for You

Use built-in screen time settings to cap the apps that eat up the most time (looking at you, social media). Start small — even a 30-minute limit can help you stay aware without feeling restricted.

Pro tip: Turn off “infinite scroll” apps at least an hour before your bed time to help your brain wind down before bed.

You can use your device’s screen time settings to limit the amount of time you spend on a screen.

Create Phone-Free Zones or Hours

Pick a few times or spaces each day where screens are off-limits. Some easy wins:

During meals
First 30 minutes after waking up
Bedroom (swap phone for a real alarm clock!)

This helps reset your brain & create natural pauses in your day.

Make Boredom Less Tempting

A lot of screen time starts when we’re just “kinda bored.” Instead, prep a few go-to alternatives that feel just as easy:

Keep a book or magazine in easy reach
Listen to a podcast or calming playlist
Step outside for fresh air — even for 5 minutes

Woman with black hair brushed behind her, standing on a mountain with eyes closed and hands held to chest. She is enjoying the fresh air and time away from her digital screen. — Step outside for some fresh air — without your phone.

Focus on How You Feel After

Instead of tracking minutes or feeling guilty, check in with how your body and mind feel after certain screen habits. Are you tense? Scattered? Restless?

Use this as a guide to shift habits naturally — not out of pressure, but self-awareness.

Get Support (It’s Okay to Ask)

Sometimes screen time is a coping tool — for stress, anxiety, or just life feeling like too much. If that’s true for you, you’re not broken. You might just need more support.

That’s where coaching can help — with real-life tools for rest, boundaries, and self-care that actually work.

FAQs

Frequently asked questions about how to reduce screen time in a digital world.

Nope. You can keep what you enjoy — and set limits around what drains you. It’s about balance, not restriction.
Experts often suggest 2–4 hours of leisure screen time daily, but it really depends on your needs. Look at how it impacts your sleep, mood, and focus.
Blue light isn't all bad — but too much of it, especially at night, can mess with your sleep and strain your eyes. It comes from the sun (which is natural) and screens (which is where it can cause issues). Limiting screen time before bed or using a blue light filter can help protect your sleep and reduce eye fatigue.
That’s okay. The goal isn’t zero screen time — it’s building in more non-screen moments in your day, especially for rest and connection.
Screens are designed to hook your attention. It’s not about willpower — it’s about building better habits with support.

Key Takeaways

Reducing screen time doesn’t mean going cold turkey — small shifts make a big impact
Focus on how screen time feels, not just how much you use
Creating no-screen spaces, boredom alternatives & sleep-friendly habits really help
If it’s hard, you’re not alone — it’s okay to ask for support

If you’re tired of feeling scattered, anxious, or just too “plugged in,” you’re not being dramatic — your body and brain are asking for something different.

At Haven Wellness Coach, we help people create real-life changes that bring clarity, calm, and more time for what matters.

About Haven Wellness Coach

Haven Wellness Coach offers real-life health coaching for people who are ready for change — but don’t want the pressure of perfection. Whether you're feeling stuck, stretched thin, or just need support you can trust — we’re here for you with simple, down-to-earth coaching that fits your real life. Get in touch!