Your screen time is too much and tactics to reduce it
People are aware that screen time is a problem. Between your phone, work computer, iPads, TV screens, and Nintendo Switch we are constantly engaged in a screen. We are hunched over looking down and taking in extreme amounts of content for hours each day. Although we are all aware, we can also make changes in our life that will help reduce it.
First, the problem. On average people open their phone 150 times a day and spend between 6 - 7 hours a day on screens. On average about 45 minutes of that is on TikTok, about 38 on instagram and so on. If we assume 6 hours of screen time, and yes that is on the low side. If we assume 6 hours of screen time that is 25% of your day each day on screens, add in 8 hours of sleep and of your waking hours you are on screens 37.5% of the day.
To restate, we are spending 37.5% of our waking hours looking at a screen
I do not know about you but that is scarily close to half of my waking day on a screen. To make things worse, the trend is for younger generations to spend more time on screens than older. We are moving towards screens, not away, which is probably not surprising, all things considered. These apps are fighting for your attention and in doing so are adding all sorts of tactics, often these tactics are closely associated to gambling tactics.
Sufficiently upset about this? I know I am at least. Well the first step is awareness of the problem. Take a look at your phone, what was your average for the past week. My average was 2 hours and 34 minutes with 85 times picked up each day. That is just my phone though, I work on a computer, I have an iPad to draw on, and I watch TV. Still, I think I am in a lower percentile but I have been conscious of this and avoiding my phone for a long time. Still, I get trapped, after all I am on TikTok 44 minutes a day, apparently.
Traditionally people tell you to add app limits to your phone to reduce screen time, that does not work, you just ignore them. Trust me I have tried. Opal has worked for me in the past but I try to avoid more reliance on applications. The best ways to reduce screen time, are simple, you do things away from your screen.
Making a habit of reading more books will kill your screen time
Reading books will kill your screen time, it is entertaining and relaxing. It can be educational and it will get your imagination going. 46% of Americans did not read a single book in 2023, and 82% read ten or fewer. If you took 30 minutes of your 6 hours of screen time a day to read, I guarantee you could get through 15 in a year. I mean unless you are reading The Brothers Karamazov and others of that length.
Exercise and walk, leave your phone and headphones at home
28% of Americans are meeting the guidelines set out by the CDC for aerobic exercise. This is leaving a solid 62% doing limited to no exercise. Exercising and getting outside is the best way to get off your phone and distract yourself.
Delete a couple apps
Go on your screen time and it will tell you the apps that you use the most. If it is twitter, instagram, Reddit and TikTok, really consider which ones benefit you. Which ones are sparking joy and helping you to stay in contact with friends. If one of them is just a place scroll and waist time consider deleting it and your account. You will almost immediately get that time back and it will only take you 5 minutes.
Pick up a new hobby off the computer
If your hobbies are video games, TV, YouTube and are all based on screens and the internet, find one that gets you off. Kayak, draw, walk, take photos, knit, swim, I can keep going but I will stop. Choose one of anything, just make sure it does not need screen time, or at least limited screen time.
Screen time is a real problem in the world and you are fighting behavioral scientists and billion dollar companies who are trying to get you on screens more and a share of your attention. The fact is we are way past the point of being able to go to zero so we need to strategize around reducing our screen time when possible. The best way to do this is simple to do more things that do not require screens. Find what works for you and make sure to add more of that to your life.