How to Finally Cut Down Your Screen Time in 2026

“I like to curl up in bed with a good book.” When was the last time you heard someone say that? Better yet, when last have you curled up in bed, with a warm cup of chamomile tea and a good book you can’t put down? We became a generation that perfected the night time routine: a brisk walk or late afternoon exercise, an early dinner that’s health conscious. An “everything shower”, lamps reminiscent of the sun-dimly lit and setting an atmosphere of rest, tucked into cozy silk pj’s, air con on a cool setting to perfectly counter the heat of the Egyptian cotton sheet. Skin care just before bed, maybe a face mask if you’re feeling extra, candle lit beside your bed and a warm cup of tea that will you into a deep slumber.

In between that, there’s magnesium glycinate or some kind of herbal gummies and that our bodies need to decompress the overstimulating and overwhelming day. That sounds pretty perfect to me, but you know what ruins all of that hard work of decompressing? The light from your phone.

We live in a world where we are clocking over seven hours a day staring at screens—whether that’s bingeing shows, working on laptops, doomscrolling on tik tok, gaming, or streaming something “just for background noise.” We work so hard in curating a night time routine before bed, but are we doing it for the right reasons? Is it to help ourselves wind down and get the rest our bodies need, or is it because some influencer has one that you’re trying to replicate, and truth of the matter is, they hardly ever follow it when the cameras aren’t rolling. Some of you might not even have a night time routine, you simply get into bed at 11p.m. and scroll on tik tok until you fall asleep.

Unlike kids, there isn’t a strict screen-time rulebook for grown-ups, but let’s be honest… seven-plus hours glued to a screen every day isn’t exactly harmless. It really depends on how you’re using that time and whether your body and brain ever get a break. At the end of the day, sitting and staring at a screen for hours, especially with bad posture and no movement, can slowly start affecting your health more than you realise.

“We know that too much of anything that puts a strain on your eyes is not good for your health. Excessive screen time can also result in headaches, neck, shoulder and back pain and make it hard to fall asleep,” says Vivian Tran, MD, an internal medicine physician at Scripps Clinic Mission Valley. It’s not just your body that feels it, your mind does too. Spending too much time on screens outside of work has been linked to higher stress and anxiety levels, less real-life social interaction, and less time for the things that actually make you feel good, like moving your body or doing hobbies you enjoy. Now that we know it’s not good for us, let’s look at 9 ways that can help decrease your screen time:

1. Pay attention to how much you’re actually on your phone

The first step is awareness. Most devices now show your daily screen time, which apps you use the most, and even how many times you unlock your phone. It can be a bit confronting, but also very helpful. Once you know where your time is going, you can decide what actually deserves your attention. If certain apps are eating up hours of your day, deleting them, or at least making them harder to access, can make a real difference.

2. Switch your phone to greyscale

Putting your phone in greyscale mode removes the bright, stimulating colours that make apps feel exciting and addictive. It might sound dramatic, but research has shown that people actually reduce their screen time when their phone looks less visually appealing. It helps you realise how much of scrolling is just habit, not intention.

3. Turn off unnecessary notifications

Constant pings and pop-ups make it almost impossible not to pick up your phone. Going into your settings and switching off alerts from non-essential apps can seriously cut down how often you reach for your device. You can also use “Do Not Disturb” or “Focus” modes, where only urgent notifications come through. Bonus: people will know you might not reply instantly, and that’s okay.

4. Set designated no-screen times

Choose moments in your day where your phone simply isn’t invited. Meals, time with friends, or winding down before bed are great places to start. These little boundaries help you stay present and stop your brain from constantly being “on.”

5. Replace scrolling with something fulfilling

If you’re using your phone less, you’ll suddenly have extra time– which is actually a gift. Use it to try something new or return to an old hobby you forgot you loved. This could be reading, journaling, crafting, exercising, learning something new, or just spending more time outdoors. The key is filling that space with things that energise you instead of draining you.

6. Talk about it with people around you

Making changes is easier when you’re not doing it alone. Share your goal of reducing screen time with friends or family. They can help keep you accountable, and you might even inspire them to do the same. Turning it into a shared effort makes it feel less isolating.

7. Be more intentional online

Social media can feel endless; news updates, trends, opinions, drama, all happening 24/7. Instead of constantly checking, try setting specific times to catch up. You can also unfollow or mute accounts that make you feel bad or overwhelmed. Your feed should feel like a space you chose, not one that controls you.

8. Use screen time for things that actually feel good

Cutting back doesn’t mean cutting screens out completely. There are positive ways to use your devices; like video-calling loved ones, watching movies with friends from afar, listening to music, or learning something new. Start noticing how different apps make you feel. Keep the ones that add to your life, and reduce the ones that leave you feeling drained or compared to.

9. Be patient with yourself

You don’t have to go from ten hours a day to zero overnight. Reducing screen time is a process, and it’s okay if progress is slow or inconsistent. Some days will be better than others. The goal isn’t perfection– it’s awareness and gradual change. If you slip up, you can always reset the next day. The point is finding what works for you: what relaxes you, what helps you detach yourself from social media, what puts your nervous system at rest so that you can perfect the routine and accustom your body to wind down every night when you get into your healthy bedtime routine.

The Bottom Line

Spending less time on screens can open the door to better sleep, stronger relationships, more creativity, and a healthier headspace overall. It might take some experimenting to figure out what works for you, and that’s normal. The important thing is to keep trying, and to remember that your time and attention are valuable.