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How to reduce screen time?





 

Screen time.

Everything you need to know about reducing screen time.





 

 


 

Screen time.

Everything you need to
know about reducing
screen time















Spending time on phones, tablets, and laptops is part of everyday life, but too much screen time can start to impact your sleep, focus, and overall well-being. This guide is designed to help you take control of your screen habits in a simple, practical way. Here, you’ll find everything you need to better manage your screen time, from understanding what it is and how much is healthy, to exploring realistic ways to reduce it without feeling disconnected.

 What is screen time, and what problems can too much of it cause?

What is screen time?

Screen time is the time spent using devices like phones, tablets, computers and TVs. While useful, too much screen use can affect sleep, focus and wellbeing. Recent findings from the UK Parliament’s Education Committee highlight concerns around its impact on children’s development – read more here.

What are the risks?

Too much screen time can lead to:

  • Eye strain from screen time and headaches
  • Disrupted sleep
  • Less physical activity

There are also concerns around attention span and screen time​​, especially with constant notifications and fast‑paced content.

Finding balance

Using screens in moderation and taking regular breaks can help reduce these risks and support better overall wellbeing.

 How much screen time is too much?

There isn’t a single answer to how much screen time is too much, as it depends on age, lifestyle, and how screens are being used. What matters most is balance and whether screen use is affecting sleep, mood, or daily routines.

Screen time varies by age

  • Young children: Screen time should be kept to a minimum, as it can have a greater impact on development, behaviour, and sleep
  • Children and teenagers: Focus on balance, making sure screens don’t replace physical activity, learning, or social time
  • Adults: Screen use is often unavoidable for work, but limiting non-essential time is important


It’s not just about time

Not all screen use is equal. Educational, creative, or purposeful activities tend to be more beneficial than passive scrolling or binge-watching.

Signs to watch for

Screen time may be too high if it starts to:

  • Affects sleep quality
  • Impact mood or focus
  • Replace exercise, hobbies, or social interaction

 What is the recommended screen time by age?

In this section, we outline official guidance and expert advice on recommended screen time by age, helping you understand what’s appropriate at each stage of life.

There isn’t a one‑size‑fits‑all rule, but these guidelines offer a useful benchmark for setting healthy limits. They take into account how screen use can affect development, sleep, and overall wellbeing — especially for younger children.

It’s also important to recognise that habits are often shared across households. For example, babies and younger children are frequently exposed to screens through the people around them, which can lead to more unregulated screentime.

Below, you’ll find a simple breakdown of recommended screen time by age, from young children through to teenagers and adults — helping you make more informed choices for yourself or your family.

Recommended screen time for 2-5 year olds

For young children, screen time should be limited, purposeful, and balanced with other important activities. UK government guidance recommends keeping screen use low and focusing on quality over quantity.

For children aged 2 to 5, this typically means aiming for around one hour of screen time per day, using content that is age‑appropriate and educational.

What to focus on?

  • Choose high-quality, age‑appropriate content
  • Watch together where possible to help children understand what they’re seeing
  • Prioritise play, physical activity, and interaction over screen use


Building healthy habits early on can support development and reduce reliance on screens as children grow. For full details, you can read the official UK guidance for parents of under-5s.

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Recommended screen time for children

For children aged 5–12, the focus is on balance rather than strict limits. Screen time shouldn’t replace key parts of a healthy routine like sleep, exercise, and time with family.

Keep it balanced

  • Physical activity
  • Schoolwork
  • Social time
  • Healthy sleep habits


Set simple boundaries

  • Limit recreational screen time
  • Avoid screens before bed
  • Keep certain times screen‑free (e.g. meals)


Helping children build a balanced routine means they can enjoy screens without them taking over their day.

Recommended screen time for teenagers

For teenagers, screen time is part of daily life, so the focus should be on balance rather than strict limits.

Keep it healthy

Encourage awareness of when screen use starts to affect:

  • Sleep
  • Mood
  • Focus


Set simple boundaries

  • Reduce screen time before bed
  • Take regular breaks
  • Keep some parts of the day screen‑free


Supporting teenagers to manage their own habits helps build healthier, long‑term screen use.

Recommended screen time for adults

For adults, screens are often part of work and everyday life, so the goal isn’t to eliminate screen use — but to keep it balanced and intentional.

Focus on balance

Try to limit non-essential screen time so it doesn’t take over your day, especially outside of work hours.

Build healthier habits

  • Take regular breaks from screens
  • Reduce screen use in the evening
  • Avoid unnecessary scrolling


Creating simple boundaries around when and how you use devices can help you maintain a healthier balance and feel more in control of your time.

 8 tips to reduce your screen time

1. Use a screen time tracker and set goals

Using an iPhone screen time tracker or an Android screen time tracker helps you understand how much time you spend on your device and which apps use it the most. These built‑in tools show daily usage, app activity, and notifications so you can spot habits that need changing. 

Set simple, realistic goals:
Once you know your usage, take small steps to reduce it:

  • Cut daily screen time by 30–60 minutes
  • Add limits to high-use apps
  • Create phone-free times (e.g. evenings)

Both Android and iOS let you set app limits and reminders to help you stay on track. 

How to set it up?


Learning how to check screen time on Android or how to check screen time on iOS makes it easier to stay consistent and build healthier habits over time.

2. Block social media apps

If social media apps are distracting you, blocking or limiting them can help you stay in control. Reducing access makes it easier to avoid mindless scrolling and focus on what matters.

Why does it help?

Blocking or restricting apps can:

  • Cut down on distractions
  • Improve focus
  • Support healthier screen habits
  • Help you block all social media during key times


How to block apps?


Quick tips:

  • Start with your most-used apps
  • Set daily limits rather than removing everything
  • Use schedules to stay consistent

Using built-in tools or apps to block social media can help you reduce screen time and build better habits over time.

3. Make your phone system less distracting

Phones are designed to keep your attention, but a few small changes can help you take control.

Quick ways to reduce distractions:

  • Greyscale your phone​ – remove colour to make apps less appealing
  • Turn off notifications – silence non-priority alerts to avoid constant interruptions
  • Rearrange your home screen – move distracting apps out of sight or into folders

These simple tweaks reduce temptation, helping you check your phone less often and stay focused throughout the day.

4. Follow 20-20-20 rule to reduce eye strain

The 20-20-20 rule is a simple way to reduce eye strain when using screens. Every 20 minutes, look at something 20 feet away for at least 20 seconds. This gives your eyes a short break and helps them relax.

Why does it help?
Looking at screens for too long can tire your eyes. Using the 20 20 20 rule regularly can reduce dryness, discomfort, and fatigue.

Quick tip:
Set a reminder so you take regular breaks and make it part of your daily routine.

5. Change your watching habits

What you watch plays a big role in how long you stay on your device. Being more intentional can help you stop doomscrolling and take control of your time.

Simple tips:

  • Pause before clicking – ask if the video is worth your time
  • Reduce short-form content – key if you’re learning how to stop watching short-form content​
  • Turn off autoplay – deactivate autoplay on YouTube to avoid endless viewing
  • Choose meaningful content – focus on videos that educate or inspire

Small choices like these can help you spend less time scrolling and more time on content that actually adds value.

6. Move where you keep your phone

Being mindful of your content can help you cut down screen time and avoid mindless habits.

Quick tips:

  • Pause before clicking – ask if it’s really worth your time
  • Limit short videos – they’re designed to keep you watching
  • Turn off autoplay – deactivate autoplay on YouTube to stay in control
  • Choose better content – focus on videos that educate or inspire

Where do you keep your phone?

If you’re wondering where you should keep your phone at night, try leaving it away from your bed to avoid late-night scrolling. Small, intentional changes like these can help you spend less time on your screen and more time on what matters.

7. Set specific times for screens

Constantly checking your phone can quickly add up. A simple way to stay in control is to create set times during the day to check things like email and social media.

For example, you might choose to check your phone:

  • Once in the morning
  • Once at lunch
  • Once in the evening

This approach helps you stay connected without the constant interruptions.

Create phone-free moments

Setting boundaries as a household can make a big difference. Try avoiding phones:

  • First thing in the morning
  • During meals
  • Just before bed

Starting with a “no phones at dinner table” rule is one of the easiest ways to build better habits and spend more time present with others. Small, consistent changes like these can help reduce screen time and make your phone use more intentional.

8. Replace screens with real-world activities​

One of the easiest ways to reduce screen time is to simply replace it with something more meaningful. Instead of reaching for your phone out of habit, try filling that time with real-world activities that leave you feeling more refreshed and satisfied.

Simple swaps to get started

Think about what you enjoy or would like to try more often:

  • Gardening – spend time outdoors and switch off from screens
  • Walking – a simple way to clear your mind and stay active
  • Reading books – a great alternative to scrolling
  • Crafts – creative hobbies that keep your hands and mind busy
  • Baking – a relaxing, rewarding way to use your time


Start small and build from there

You don’t need to change everything at once. Try swapping just one short scrolling session each day for something offline. Over time, these small changes can add up and help you build healthier habits. Having a few go-to real-world activities makes it easier to step away from your phone and spend your time more intentionally.

There are many ways to reduce screen time, but the most effective approach is consistency. Small changes that you stick to over time are more impactful than short-term restrictions. The tips below can help you build healthier habits and feel more in control of your screen use.

 Discover more advice on Online Safety

Looking for more guidance on staying safe and healthy online? Our Online Safety page covers a wide range of topics to help you and your family navigate the digital world with confidence. From protecting your privacy to managing your digital wellbeing, you'll find practical advice and expert guidance in one place.

 Frequently asked questions?

Removing apps you no longer use is a simple and effective way to reduce screen time and minimise distractions. By decluttering your device, you’ll be less tempted to open apps out of habit.

Follow the official step‑by‑step guides for your device:

 

Turning off notifications can help you stay focused and reduce the urge to pick up your phone throughout the day. By limiting interruptions, you’ll be less likely to engage in repeated, unplanned screen time.

You can manage or switch off notifications using your device settings:

Switching your phone screen to greyscale (black and white) can help reduce screen time by making apps less visually stimulating. Without bright colours to grab your attention, you may feel less inclined to scroll or check your device frequently.

You can enable greyscale or adjust colour settings using your device’s accessibility features:

Autoplay can keep videos playing one after another, making it easy to spend more time watching than you intended. Turning it off helps you stay in control and decide when to stop.
You can quickly disable autoplay within the YouTube app or website by switching off the Autoplay toggle on the video player screen.

For full step-by-step guidance, visit:


Quick Tips:

  • Turn off autoplay on both mobile and desktop devices.
  • Pause and choose videos intentionally instead of letting them queue automatically.
  • Combine this with setting time limits or reminders to take breaks.

Disabling autoplay is a simple change that can significantly reduce passive viewing and help you cut down on unnecessary screen time.