Woman rubbing eyes from screen fatigue with text overlay “Tired eyes from too much screen time: 3 hacks to reduce it.”

tired eyes from too much screen time: 3 hacks to reduce screen time

In the digital age, it's easy to get lost in the glow of all our screens. Whether it's a monitor at work, doomscrolling social media, or the endless entertainment at a moment's notice, screen time can sneak into every corner of our lives. This can lead to stress, eye strain, and a lack of real-world connection.

What if cutting down our screen time didn’t require drastic measures? Here are three simple hacks to help you reclaim your day.

hack #1: screen-free zones and times

Creating boundaries may be the easiest way to reduce screen time. These could be a specific physical spot, like the bedroom, or time-based, such as no screens after 9 pm. Establishing these 'screen-free zones' in your home can significantly reduce how much time you spend on your devices.

Setting screen-free times, like the hour before bed or during meals, is another effective approach. Research has shown that reducing screen time before bed improves sleep quality by allowing your brain to wind down and disengage from the stimulation of screens [1]. Quality sleep enhances cognitive performance and emotional regulation, leading to better days overall.

Start small by designating one meal or one hour before bed as screen-free.
Use the options built into your devices. Set them to 'Do Not Disturb' during these times to minimize temptation.

why it works: Creating a separation between you and your screens allows your brain to focus on the present, encouraging mindfulness and better sleep habits [2].

hack #2: time-tracking apps

Ironically, technology can help you cut down on screen time. Several apps are designed to track and manage your screen habits. Most smartphones and smart devices have tracking built-in. By setting daily limits on specific apps, you can make sure your time spent online is intentional rather than mindless.

Download a time-tracking app or use the one built into your smart device to set up daily limits for apps you find distracting.
Review your screen usage data weekly to identify trends and areas for improvement. Set up an alert so you don't forget to check.

why it works: Knowing where your time goes can be a wake-up call, encouraging healthier screen usage patterns [3].

hack #3: replace with offline activities

One of the most effective ways to cut down on screen time is to find activities that captivate you just as much as your digital devices. This could be a new hobby, such as reading, exercising, or taking a walk in nature. Studies show that outdoor activities not only reduce screen time but also improve mental health by lowering stress levels and enhancing mood [4].

Create a list of offline activities you enjoy, like hiking, painting, or playing a musical instrument.
Schedule these activities into your day so they become routine, not just a fallback plan when you're bored.

why it works: Engaging with the world around you—rather than being glued to a screen—improves mental health, creativity, and overall well-being [5].

closing time

Reducing screen time doesn’t mean cutting out technology altogether. Instead, it’s about creating balance. By implementing screen-free zones, leveraging time-tracking apps, and filling your day with offline activities, you can reclaim valuable time and improve your mental and physical well-being.

disclaimer

This blog contains promotional content about our products. The information provided is for educational and informational purposes only and should not be construed as medical advice. Always consult a qualified healthcare provider with any questions regarding a medical condition or health objectives.