2025 is almost here and with a new year comes New Year's Resolutions. Each year we try to set (and stick) to a new set of rules that will define our year. Many popular resolutions are made each year, to be organised, get healthier, and learn a new skill. One of the most popular however is centred around our smartphones and trying to reduce screen time and focus more on the real world. We have collected some of the best ways to reduce screen time on your smartphone or other electronic device, so let’s get into it.

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Why should you spend less time on screens?

Before we look at how to reduce our screentime, it’s important to understand WHY we reduce our screentime.

Firstly, it can cause changes in emotion and behaviour, spending all your time alone looking at a screen can lead to a lack of social-emotional development because people become so focused and dependent on their screens and the virtual world that they can’t process real-world situations. Depending on the type of content a person is watching, certain influences can cause aggressive behaviour, violence and further emotional competence.

Secondly, not only does the screen impact our behaviour but also our health. It can lead to us straining our eyes, leading to irritated or dry eyes. Did you know that we blink less when watching our phones? This is why our eyes tend to dry out quicker. Usually, we blink on average 15 times a minute, when you’re watching a screen, the 15 goes down to 5-7.  Most of the time, even if we don’t realise it, we are often straining our eyes to look at our screens, which in the long term will cause severe eyesight problems. Bright lights and constant flashes from the screen can also cause headaches for users, which they may not experience until after spending time on their device.

And finally, the screen can cause us to be distracted, letting us forget certain other life survival skills like sleeping, exercising, eating properly, fresh air and more. Many people also become so dependent on their phones they use their devices whilst driving, which can lead to very dangerous and sometimes even fatal situations.

How to spend less time on screens?

• Take regular breaks – Give your eyes a rest by setting your phone aside a couple of times every hour. Read a couple of pages from a book, go for a walk or simply leave your phone at home when you go out.
• Delete apps you don’t need – Stick to the apps that you use regularly to stop the temptation to waste time on other, unnecessary apps. If there’s a game you are addicted to, remove it and instead spend that time with family, friends or reading.
• Mute notifications – If you aren’t being notified by your phone that your friend has messaged you or that there’s a new online sale, you can’t be tempted to click on it to find out more.
• Use dark mode – Dark mode makes it easier for your eyes to adjust in dimly lit environments stopping screen glare which causes you to squint. This can be changed on settings. Whilst this isn’t lowering your screentime, it’s helping protect your eyesight.
• Set a goal – Using the screen time measurer in settings, set yourself a goal to only a few hours a day. If you check your screen time and hit the limit, put your phone down.
• Set a lock – On Android phones and Chromebooks, a lock can be set in settings that close the phone down after you’ve hit the screen time limit. Go to family link up – choose whose phone you want to limit – tap controls – select daily limit – select set up – select the house you wish you limit.

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Conclusion:

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