Tips for reducing your screen time

In the digital age, our smartphones have become an extension of ourselves, catering to a multitude of our daily needs and providing endless streams of information and entertainment. Statistics from Statista show that people in the UK spent an average of three hours per day on their smartphones in 2023. The question arises: how much screen time is too much?

Experts suggest capping non-work-related screen time at two hours daily, but the ideal amount is far from set in stone. It's not just about how long you're glued to your screen; it's about how you're using that time.

Understanding your screen time habits

Before you can adjust your screen time, you need to understand your current habits. Are you using your phone for educational content, or are you endlessly scrolling through social media? While the former can be enriching, the latter may not be as beneficial.

Positive uses of your phone

Your phone can be a powerful tool for positive activities. Whether it's watching educational videos, following tutorials, or keeping in touch with loved ones, these uses can enhance your life.

Negative impacts of phone use

However, it's essential to be aware of the potential negative effects. Excessive phone use can lead to mental health issues, decreased productivity, and physical strain. Social media, in particular, has been linked to depression and loneliness. If you notice a shorter attention span or a tendency to neglect important activities, it may be time to reassess your screen time.

Recognising the signs of excessive use

Feeling drained or anxious can be a sign that you're spending too much time on your phone. It's crucial to set boundaries and take advantage of your phone's features to help you cut down on screen time.

How to check your screen time

Checking your screen time is straightforward on both iPhone and Android devices. iPhone users can navigate to Settings > Screen Time, while Android users can find their stats under Settings > Digital Wellbeing and parental controls. These features provide detailed data on app usage and time spent on the device.

Setting timers on apps

To prevent overuse of specific apps, you can set timers that restrict your usage. For instance, limiting social media apps like Instagram to thirty minutes a day can help you manage your time better. These timers reset daily and can be adjusted or removed as needed.

Turning off notifications

Controlling the notifications you receive can significantly reduce distractions. Both iPhone and Android allow you to customise notification settings for each app, helping you to focus on what's truly important.

Scheduling downtime

Scheduling downtime during which apps are disabled can help you concentrate on other activities. This feature is available in the settings of both iPhone and Android devices and can be tailored to your daily routine.

Preparing for bedtime

Using your phone before bed can disrupt your sleep. Both iPhone and Android have built-in sleep modes that silence notifications and help you develop a regular sleeping pattern. For example, iPhone users can activate Sleep Mode through the Health app, while Android users can enable Bedtime Mode via Digital Wellbeing & parental controls.

Switching to greyscale

Changing your phone's display to greyscale can make it less appealing and reduce the temptation to use it. This setting can be found in the accessibility options on iPhone and under developer options on Android.

Opting for a lower data deal

Choosing a lower data plan can naturally restrict your screen time when you're not connected to Wi-Fi. Budget SIM deals or pay-as-you-go plans can help you save money and encourage mindful phone use.

In conclusion, while our phones are indispensable tools, it's essential to use them mindfully. By examining your habits, setting boundaries, and utilising your phone's features to manage screen time, you can create a healthier balance in your digital life. Remember, it's not about cutting out screen time entirely but about ensuring that the time spent is enhancing your life, not detracting from it.