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7 Hacks for Cutting Down on Screen Time

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A curated collection of expert-backed strategies, tools, and research to help adults and families reclaim hours lost to mindless scrolling and build healthier relationships with their devices.

8 Tips for Reducing Screen Time 8 Tips for Reducing Screen Time
Screen time is not inherently bad. However, too much screen time can be harmful. Excessive screen time is associated with health problems such as b...
www.healthline.com
Tips for reducing screen time (and why that might be a good idea) Tips for reducing screen time (and why that might be a good idea)
You don't have to eliminate screens from your life, but experts would like you to be aware of how they're affecting you.
www.heart.org
8 Tips to Reduce Daily Screen Time 8 Tips to Reduce Daily Screen Time
Cut screen time and boost your health with these simple daily tips.
www.scripps.org
Digital Detox: What to Know Digital Detox: What to Know
Staying glued to your smartphone could take a toll on your mental wellness more than you realize. Here's why it may be time for a digital detox and...
www.webmd.com
7 tips for managing screen use | NIH MedlinePlus Magazine 7 tips for managing screen use | NIH MedlinePlus Magazine
Want to help your family create healthier habits around screen use? Get practical advice for managing digital devices by creating screen-free space...
magazine.medlineplus.gov
Adam Alter: Why our screens make us less happy Adam Alter: Why our screens make us less happy
What are our screens and devices doing to us? Psychologist Adam Alter studies how much time screens steal from us and how they're getting away with...
www.ted.com
Tristan Harris: How a handful of tech companies control billions of minds every day Tristan Harris: How a handful of tech companies control billions of minds every day
A handful of people working at a handful of tech companies steer the thoughts of billions of people every day, says design thinker Tristan Harris. ...
www.ted.com

Track and Audit Your Screen Time

Manage how you spend time on your Android phone with Digital Wellbeing - Android Help Manage how you spend time on your Android phone with Digital Wellbeing - Android Help
On some phones, you can get info about how you spend time on your phone, like how often you unlock it and how long you use each app. You can use th...
support.google.com
Use Screen Time to manage your child's iPhone or iPad - Apple Support Use Screen Time to manage your child's iPhone or iPad - Apple Support
With Screen Time, you can see how much time your child spends on their device, including which apps and websites they use the most. You can also sc...
support.apple.com
Digital Detoxing: How to Overcome Device Dependence Digital Detoxing: How to Overcome Device Dependence
A digital detox to get off your phone, the Internet, or social platforms can boost mental fitness and happiness and improve productivity at work an...
www.betterup.com
For Children For Children
Official websites use .gov A .gov website belongs to an official government organization in the United States.
www.nhlbi.nih.gov
What Is a Digital Detox and What Are the Benefits? What Is a Digital Detox and What Are the Benefits?
A digital detox is when you take a break from technology. Learn how to apply this technique to your life to see the benefits.
www.healthline.com
Digital detox: Benefits, challenges, and how to start Digital detox: Benefits, challenges, and how to start
A digital detox involves restricting or completely stopping the use of social media and other digital technology. Learn how it works and more here.
www.medicalnewstoday.com

Turn Off Notifications That Don't Matter

Managing Phone Notifications For Better Mental Health - Augmentive Managing Phone Notifications For Better Mental Health - Augmentive
In today's fast-paced, always-on world, our smartphones have become a constant companion, providing us with instant access to the latest news, soci...
augmentive.io
A better future with technology is possible. A better future with technology is possible.
We're a nonprofit exposing the negative effects of persuasive technology and social media and empowering people to take action. Discover The Social...
www.humanetech.com
Your Undivided Attention Your Undivided Attention
Technology Podcast · Updated Biweekly · Join us every other Thursday to understand how new technologies are shaping the way we live, work, and thin...
podcasts.apple.com
Four Tips for a Successful Digital Detox Four Tips for a Successful Digital Detox
These strategies can help you when you want to take a planned break from screen time or social media.
greatergood.berkeley.edu
Frontiers | Digital detox as a means to enhance eudaimonic well-being Frontiers | Digital detox as a means to enhance eudaimonic well-being
ObjectivesThe study addresses the impact of digital detox, defined as a deliberate withdrawal from digital devices, on eudaimonic well-being, empha...
www.frontiersin.org
Manoush Zomorodi: How boredom can lead to your most brilliant ideas Manoush Zomorodi: How boredom can lead to your most brilliant ideas
Do you sometimes have your most creative ideas while folding laundry, washing dishes or doing nothing in particular? It's because when your body go...
www.ted.com
What is a Digital Detox and Do You Need One? | Brown University Health What is a Digital Detox and Do You Need One? | Brown University Health
In today's digital world we are constantly connected to our devices, which can have negative effects, but a digital detox can help.
www.brownhealth.org

Create Screen-Free Zones at Home

Device Free Dinner Device Free Dinner
Common Sense Media improves the lives of kids and families by providing independent reviews, age ratings, & other information about all types of me...
www.commonsensemedia.org
Device-Free Meals | Scripps AMG Device-Free Meals | Scripps AMG
Embracing device-free tables offers a precious opportunity to strengthen family bonds and improve wellness. Explore how families can benefit.
scrippsamg.com
How to Set Limits on Screen Time - Child Mind Institute How to Set Limits on Screen Time - Child Mind Institute
Tips for managing your child's screen time and setting new rules.
childmind.org
Screen time and children: How to guide your child Screen time and children: How to guide your child
Managing your child's screen time takes effort. Find out how to ensure quality screen time and set limits.
www.mayoclinic.org
Digital Minimalism: Choosing a Focused Life in a Noisy … Digital Minimalism: Choosing a Focused Life in a Noisy …
Minimalism is the art of knowing how much is just enoug…
www.goodreads.com

Switch Your Phone to Grayscale

Is a Grayscale Phone Less Addictive? Is a Grayscale Phone Less Addictive?
I tried setting my phone to black and white for 2 weeks to see if it helped reduce my screen time. Here's how it went (and if I would do it again).
www.healthline.com
Use Science to Reduce Screen Time Use Science to Reduce Screen Time
New research shows changing your phone to grayscale makes your phone less interesting.
www.twopct.com
How to Turn Your Phone Boring: The Grayscale Trick That Killed My Social Media Addiction - Kondo How to Turn Your Phone Boring: The Grayscale Trick That Killed My Social Media Addiction - Kondo
Stop checking screentime obsessively. This science-backed grayscale trick killed my social media addiction in 7 days, and it can work for you too. ...
www.trykondo.com
A System for Reducing Screen Time [Grayscale Mode] A System for Reducing Screen Time [Grayscale Mode]
Try grayscale mode to reclaim time and peace of mind.
benmeer.com
Best Apps to Reduce Screen Time 2026: 10 Free Focus Tools Best Apps to Reduce Screen Time 2026: 10 Free Focus Tools
Best apps to reduce screen time in 2026. 10 free blockers and mindfulness tools to stop doomscrolling and improve your focus tested.
screenapp.io

Replace Scroll Time With Real Hobbies

7 Screen-Free Hobbies To Unplug And Exercise Your Creativity 7 Screen-Free Hobbies To Unplug And Exercise Your Creativity
These creative hobbies help us disconnect from our screen-filled routines—and reconnect with our inner child.
www.thegoodtrade.com
70 Screen-Free Activities For Adults 70 Screen-Free Activities For Adults
This list of screen-free activities for adults (and teens) will help you reduce your screen time and find fun without your electronic devices!
theintentionhabit.com
10 Unpo10 Unplugged Hobbies That Don’t Involve Screens | CalicoRadio 10 Unpo10 Unplugged Hobbies That Don’t Involve Screens | CalicoRadio
Are you looking to reduce your screen time and want to invest in a new activity? Here are some great unplugged hobbies to get you started!
calico-radio.com
How blue light affects your eyes, sleep, and health | Cultivating Health How blue light affects your eyes, sleep, and health | Cultivating Health
Blue light from digital screens can have a number of long-term health effects, especially when it comes to sleep, eye strain, and age-related macul...
health.ucdavis.edu
The Happiness Lab with Dr. Laurie Santos The Happiness Lab with Dr. Laurie Santos
Society & Culture Podcast · Updated Weekly · You might think you know what it takes to lead a happier life… more money, a better job, or Instagram-...
podcasts.apple.com
Mental Health App for Meditation & Sleep - Headspace Mental Health App for Meditation & Sleep - Headspace
Live a healthier, happier, more well-rested life in just a few minutes a day. Get the science-backed mental health app for every moment. Try for free.
www.headspace.com
Humans and technology | MIT Technology Review Humans and technology | MIT Technology Review
A look at how technologies from AR/VR, brain-computer interfaces, and chip implants to health trackers, biometrics and social media are changing th...
www.technologyreview.com
Huberman Lab Huberman Lab
Health & Fitness Podcast · Updated Semiweekly · The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professo...
podcasts.apple.com

Set a Nightly Device Curfew

Blue Light: What It Is and How It Affects Sleep Blue Light: What It Is and How It Affects Sleep
Many people use electronics before bedtime, but this may have a negative effect on sleep. Learn how blue light disrupts sleep and how to reduce its...
www.sleepfoundation.org
How Screens Affect Your Sleep How Screens Affect Your Sleep
Learn how blue light from phones and screens disrupts sleep and melatonin. Get tips to reduce nighttime screen use and improve sleep hygiene for ad...
www.sutterhealth.org
How Blue Light Affects Kids' Sleep How Blue Light Affects Kids' Sleep
Blue light decreases melatonin levels and may delay or disrupt sleep in children. Learn about how you can reduce blue light exposure before bedtime.
www.sleepfoundation.org
Eyestrain - Symptoms and causes Eyestrain - Symptoms and causes
Gazing for long stretches at computer or digital screens is a frequent eyestrain culprit. Find out how to relieve — and prevent — this common problem.
www.mayoclinic.org
Digital Devices and Your Eyes Digital Devices and Your Eyes
Blue light is part of the visible light spectrum. While excessive exposure to blue light from the sun without sunglasses can be harmful, the small ...
www.aao.org
Quit social media | Dr. Cal Newport | TEDxTysons Quit social media | Dr. Cal Newport | TEDxTysons
'Deep work' will make you better at what you do. You will achieve more in less time. And feel the sense of true fulfillment that comes from the mas...
www.youtube.com
Bark – Parental Controls for Families Bark – Parental Controls for Families
Learn how Bark's parental controls can help you protect your kids online and in real life with monitoring, screen time controls, and more.
www.bark.us

Use Apps That Hold You Accountable

Freedom | Block Websites, Apps, and the Internet Freedom | Block Websites, Apps, and the Internet
Freedom is the app and website blocker that syncs across Mac, Windows, iOS, Android, and Chrome. Schedule focus sessions, block distractions, and r...
freedom.to
Forest - Stay focused, be present Forest - Stay focused, be present
Forest is an app helping you stay away from your smartphone and stay focused on your work.
www.forestapp.cc
Opal - The #1 Screen Time App Opal - The #1 Screen Time App
Real Focus in Real-Time. Measure and improve your focus day by day, on iPhone, iPad and macOS.
www.opal.so
5 Best Apps for Limiting Screen Time in 2026: Tested 5 Best Apps for Limiting Screen Time in 2026: Tested
Check out my favorite parental control apps that can help you make sure your kids develop healthy digital habits and don’t spend too much time on t...
www.safetydetectives.com
Family Zone Family Zone
Family Zone has joined forces with Qustodio to help give parents better visibility of their children's online activities and balance screen time.
www.familyzone.com
Use parental controls to manage your child's iPhone or iPad - Apple Support Use parental controls to manage your child's iPhone or iPad - Apple Support
With Screen Time, there are a number of settings and parental controls that you can use to help keep your child's device usage safe, private, and a...
support.apple.com