Reducing Screen Time: A Guide to Healthier App Use

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Too much screen time can affect your health and daily life—from disrupted sleep patterns to reduced in-person social interactions. Both iOS and Android devices offer easy-to-use tools to help you set limits and take control of your app usage. This handout explains how to use these tools and highlights the benefits of reducing screen time.

Why Reduce Screen Time?

  1. Better Sleep
    • Blue light from screens can interfere with the quality and duration of your sleep.
    • Reducing late-night screen use can help you fall asleep faster and improve overall rest.
  2. Improved Mental Well-Being
    • Excessive screen time can contribute to stress, anxiety, and low mood.
    • Cutting back allows more time for mindful activities and relaxation.
  3. More Productivity
    • Fewer distractions mean you can focus on tasks at work or school and get things done more efficiently.
  4. Enhanced Relationships
    • Spending less time on devices frees up time for family and friends, improving in-person communication.
  5. Better Physical Health
    • Excessive screen use is linked to poor posture, eye strain, and reduced physical activity.
    • Cutting down promotes regular movement and better overall health.

Tools to Manage App Usage

For iOS Users: Using Screen Time

  1. Open Settings
    • Tap the Settings app.
  2. Turn On Screen Time
    • Scroll down and select Screen Time.
    • Tap Turn On Screen Time, choose This is My iPhone, and follow the prompts if it’s not already enabled.
  3. Set App Limits
    • Tap App Limits → Add Limit.
    • Choose the app or category (e.g., Social, Games).
    • Set a daily time limit (e.g., 1 hour).
    • Tap Add to save.
  4. Schedule Downtime (Optional)
    • Go back to Screen Time → Downtime.
    • Turn it on and set hours when you want most apps blocked (e.g., 9 PM to 7 AM).
  5. Set a Passcode (Optional)
    • Select Use Screen Time Passcode and create a passcode to prevent yourself from easily bypassing limits.
  6. Customize Allowed Apps
    • Tap Always Allowed to ensure essential apps (e.g., Phone, Messages) remain accessible.
What Happens Next?
  • When you reach the time limit, you’ll see a notification that says, “Time Limit Reached,” and the app will be blocked until the next day (or unless you override the setting).

For Android Users: Using Digital Wellbeing

  1. Open Settings
    • Go to the Settings app on your Android device.
  2. Access Digital Wellbeing
    • Scroll down and tap Digital Wellbeing & Parental Controls.
    • If it’s not visible, type “Digital Wellbeing” in the Settings search bar.
  3. Set App Timers
    • Tap Dashboard (within Digital Wellbeing).
    • Find the app you want to limit.
    • Tap the hourglass icon next to it.
    • Set a daily limit and tap OK.
  4. Enable Focus Mode (Optional)
    • Go back to Digital Wellbeing → Focus Mode.
    • Choose which apps to block during specific times (e.g., work hours, bedtime).
    • Set a schedule or enable it manually.
  5. Use Parental Controls (Optional)
    • For stricter blocking, activate Parental Controls to lock settings behind a PIN.
What Happens Next?
  • Once the time limit is reached, the app will be locked for the rest of the day unless you change the timer settings.

Additional Tips for Success

  • Start Small
  • Set modest limits at first, such as 30 minutes less per day, and gradually reduce further.
  • Create a Routine
  • Pair app limits with bedtime or work schedules to build consistent habits.
  • Reflect on Progress
  • Check your usage data in Screen Time (iOS) or Digital Wellbeing (Android) regularly to see improvements.
  • Disable Non-Essential Notifications
  • Fewer notifications mean fewer temptations to open apps.
  • Involve Friends & Family
  • Make reducing screen time a group goal to stay motivated and accountable.

Need More Control? Try These Apps

  • Stay Focused: Offers custom app blocking and flexible schedules.
  • Freedom: Blocks apps and websites across multiple devices.
  • AppBlock: Blocks apps based on time or location.
  • Forest: Encourages focus by letting you “grow a tree” when you avoid certain apps.

Take Charge of Your Screen Time

By setting and following app limits, you can reclaim your time, boost your health, and improve your well-being. If you need extra support or have concerns, don’t hesitate to contact your healthcare provider.

Questions?

We’re here to help. Reach out to our office or your healthcare provider for more information and support in building healthier digital habits.

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