In today’s digital age, it feels like screen time is becoming an increasingly dominant part of our lives. Whether for work, socializing, or entertainment, our daily routines are intertwined with various electronic devices. From smartphones to laptops, TVs to tablets, we are constantly interacting with screens. However, the negative effects of prolonged screen use are becoming more apparent. From eye strain and poor sleep quality to physical health issues, excessive screen time is no longer something we can ignore. The question of how to manage our screen time effectively—while maintaining productivity and health—has become a key concern for many, particularly parents and teenagers.
Recently, Jackie, a freelance photographer from Los Angeles, shared her thoughts with me on managing screen time. She explained that, as a freelancer, her job is almost entirely screen-dependent. Whether it’s using a digital camera during shoots, editing photos with software, or video conferencing with clients, Jackie spends hours each day in front of screens. Over time, she began feeling drained—especially her eyes, which constantly felt dry and tired. Her sleep quality also started to decline, and she found it harder to fall asleep at night. Jackie realized that if she continued down this path, not only would it affect her work efficiency, but it would also have serious consequences for her health.
Jackie’s situation is far from unique. Many people spend hours in front of screens—especially after the pandemic, when online work and education became the norm. As a result, screen time has skyrocketed. So, how do we “take back” our time and find a balance between the conveniences of modern technology and a healthier lifestyle?
Managing screen time doesn’t mean completely abandoning electronic devices—it’s about finding a healthy balance. One of the first steps is creating a screen time management plan. For example, setting a daily limit for screen usage, allocating specific hours for work and entertainment, and scheduling regular breaks. Jackie decided to dedicate one hour a day to outdoor exercise, no matter how busy she was. This routine not only allowed her to relax and reduce eye strain but also gave her a chance to socialize and avoid feeling isolated or anxious from too much screen time.
In addition to setting limits, it’s important to adjust how we interact with screens based on different situations. For instance, Jackie realized that when she looked at her phone or computer, she often slouched, which put a strain on her spine and caused headaches and shoulder pain. She made the conscious decision to improve her posture, keeping the screen at eye level and taking a break every 20 minutes to stretch. This small change not only helped her avoid discomfort but also boosted her productivity.
For teenagers and children, managing screen time is even more crucial. Emma, a high school teacher from London, noticed that her students’ grades were starting to drop, and the main culprit seemed to be their addiction to social media and gaming. To help her students manage their screen time better, Emma started working with parents and introduced “digital wellness” education in her classroom. She encouraged students to take regular “digital detox” days, where they would spend an entire day without electronic devices. This allowed them to experience life away from screens and refocus on more important things, like their studies and personal well-being.
Emma also implemented several strategies in her classroom to help students break away from their screens. Before lessons, she set “no screen” periods, where students would engage in face-to-face conversations with their peers, sharing their day and participating in real-world social interactions instead of relying on social media. Emma found that this not only improved relationships between her students but also enhanced their communication and teamwork skills. She also made it a habit to disconnect from digital devices every evening, keeping her phone and computer out of reach before bedtime. This simple practice greatly improved her sleep quality.
Of course, in addition to self-management, the technology itself can assist in controlling screen time. Many modern smartphones and computers come with built-in tools that help monitor and limit screen usage. For instance, Jackie’s smartphone has a “Screen Time” feature that shows exactly how much time she spends on each app each day. It also sends reminders when she exceeds her preset limits. This tool has helped Jackie become more aware of how much time she spends in front of a screen and has made it easier for her to adjust her habits.
Another effective way to reduce screen time is to develop other hobbies that can divert our attention away from digital devices. Jackie found that going back to her childhood love of painting and reading helped her decrease her screen time. Although it was difficult at first, she found that creative activities not only helped her relax but also sparked her creativity. This lifestyle change gave her a greater sense of fulfillment and kept her from becoming overly reliant on electronic gadgets.
Parents can also play an important role in helping children manage their screen time in fun and creative ways. Sarah, a mother of two young children in Sydney, Australia, established clear rules for her kids regarding screen use. Sarah allowed her children to use devices for a set amount of time each week, but only after they had completed their homework and outdoor activities. She also made family dinners a “no-screen” zone, where everyone would place their phones on the table and focus on conversation. This approach not only helped her children strike a balance between gaming and learning but also fostered meaningful family connections.
Ultimately, managing screen time isn’t as difficult as it seems. It’s all about how we plan, how we practice self-discipline, and how we make use of technology. As Jackie, Emma, and Sarah have shown, with effective strategies, healthy habits, and the right tools, we can enjoy the benefits of modern technology while maintaining our well-being. In the end, screen time doesn’t have to be a burden; it can be a useful tool that helps us live more efficiently and happily.
