How to Cut Back on Screen Time (Without Going Cold Turkey)
Most of us pick up our phones far more than we mean to. You don’t need to give them up to feel the difference. A few simple changes, especially in the evening, can free up time, help you sleep and leave you feeling more in control. Here are 12 practical ways to start.
Key takeaways
- Check your real numbers first, using Screen Time (iPhone) or Digital Wellbeing (Android).
- Aim to cut back, not to quit. Small limits are easier to keep.
- The hour before bed matters most. Put the phone away and charge it outside the bedroom.
- Plan something to do instead of scrolling, or the habit will creep back.
Why cut back?
- Better sleep. The National Institute of Mental Health suggests reducing blue light from phones and screens before bedtime, because it can make it harder to fall asleep (NIMH). The CDC recommends removing TVs, computers and mobile devices from the bedroom (CDC).
- Possibly a better mood. In a small 2018 University of Pennsylvania study, 143 students limited Facebook, Instagram and Snapchat to 10 minutes per platform per day for three weeks. They reported significantly less loneliness and depression than a group who carried on as usual (Penn Today). It was a short study of young adults, so the results may not apply to everyone, but it suggests cutting back is worth trying.
- More time. A few minutes here and there often adds up to hours a week, time you could spend walking, cooking, reading or with people you care about.
Step 1: Check your screen time
Before you change anything, look at a typical week. Most phones track this for you:
- iPhone: go to Settings → Screen Time. You’ll see your daily average and which apps you use most. You can also set schedules and time limits for apps there (Apple Support).
- Android: go to Settings → Digital Wellbeing (the exact name can vary by phone). The dashboard shows your screen time, how often you unlock your phone and how many notifications you get (Android Help).
Write down your daily average and your top three apps. Then decide on a realistic first target, such as 30 minutes less a day, or no phone in the hour before bed.
12 ways to cut back on screen time
Change your phone
- Set app timers. Give your most-used apps a daily limit. On Android, when the time runs out, the app pauses for the rest of the day.
- Turn off non-essential notifications. Keep calls and messages from people; switch off the rest. Fewer buzzes mean fewer pick-ups.
- Move distracting apps off your home screen. Put them in a folder on the last page so opening them takes a conscious decision.
- Use a bedtime or focus mode. Bedtime mode on Android can switch your screen to grayscale and silence your phone on a schedule; iPhone has similar Focus settings.
Change your routine
- Make the first 15 minutes of the day phone-free. Use a real alarm clock if your phone is your alarm.
- Keep meals screen-free. Put your phone in another room, or face down and out of reach.
- Charge your phone outside the bedroom. This one change helps with both late-night scrolling and morning scrolling.
- Set a “phones away” time each evening, 30 to 60 minutes before bed.
- Turn off autoplay on streaming and video apps, so you choose whether to watch the next episode.
Change your habits
- Notice your triggers. Boredom, waiting, stress or avoiding a task are common ones. When you reach for your phone, ask, “What do I actually need right now?”
- Plan a replacement. Keep a book, puzzle or walking shoes ready. It’s easier to swap a habit than to stop one.
- Cut back one app at a time. Start with the app that takes the most time and that you enjoy least.
Plan a phone-free evening, free. The Daily Routine Planner helps you build a simple morning and evening routine, with a set time to put screens away. It prints on one page.
Open the Daily Routine Planner →A simple phone-free evening routine
If you only change one thing, make it the last hour before bed. Here’s an example for a 10:30 p.m. bedtime:
| Time | What to do |
|---|---|
| 9:30 p.m. | Wind-down alarm. Reply to any last messages, then plug your phone in outside the bedroom. |
| 9:35 p.m. | Tidy for 10 minutes and lay out tomorrow’s clothes. |
| 9:45 p.m. | Have a warm shower or bath, or some gentle stretching. |
| 10:00 p.m. | Read a paper book, listen to calm music, or write down three good things about today. |
| 10:30 p.m. | Lights out. |
Find a bedtime that suits you with our free Sleep Planner, and see more ideas in our evening wind-down routine guide.
What to do instead of scrolling
| If you have… | Try this instead |
|---|---|
| 2 minutes | Stretch, drink a glass of water or look out of the window |
| 10 minutes | Go for a short walk, tidy one space or call a friend |
| 30 minutes | Cook something, read, do a hobby or get outside |
| An evening | See friends, try a class or plan something for the weekend |
Our self-care ideas for busy days has 25 more ideas, sorted by how much time you have.
A month of small changes. $7 The printable 30-Day Self-Care Planner gives you one simple prompt a day, a monthly habit tracker and weekly reflection pages, all on paper, away from the screen.
See the 30-Day Self-Care Planner →Common questions
How can I reduce my screen time quickly?
Start with three changes: set daily time limits on your two most-used apps, turn off non-essential notifications, and charge your phone outside the bedroom. Then check your weekly screen time report to see the difference.
How do I check my screen time?
On an iPhone, go to Settings and then Screen Time. On Android, go to Settings and then Digital Wellbeing (the name can vary by phone). Both show your daily average and most-used apps.
Should I stop using my phone before bed?
It helps. The National Institute of Mental Health suggests reducing blue light from screens before bedtime, and the CDC recommends keeping mobile devices out of the bedroom. Try putting your phone away 30 to 60 minutes before bed.
How much screen time is healthy for adults?
There’s no single official limit for adults. A practical approach is to make sure screens don’t get in the way of sleep, movement, meals and time with people, and to cut back on the uses that leave you feeling worse.
Sources
- National Institute of Mental Health: Caring for Your Mental Health
- CDC: 1 in 3 adults don’t get enough sleep
- Penn Today: Social media use increases depression and loneliness (Hunt et al., 2018, Journal of Social and Clinical Psychology)
- Apple Support: Screen Time schedules and limits on iPhone
- Android Help: Manage how you spend time on your Android phone with Digital Wellbeing
Related tools and guides
This guide is for general education and is not medical advice. See our Health Disclaimer and Editorial Policy.