Cutting Back on Screen Time is Harder Than You Think – What Can You Do About It?

Just one ‘ding’ is enough to completely take away your concentration from what you were doing. Whether studying, working, or doing your regular chores, nothing feels more urgent than checking the notifications you just received on your mobile phone, right? This issue is incredibly common these days.

You might open your phone just to check the time or a notification, but you’re on social media before you know it. Mindless scrolling and mobile addiction are problems we need to take seriously.

In this article, we will discuss why reducing your screen time is so difficult and what you can do about it. Let’s begin!

Reasons: Cutting Back On Screen Time Isn’t That Easy

Firstly, it’s not just one reason but multiple of them that make it hard to step away from screens, even when you desperately want to. In most cases, one of these reasons is enough to distract you. These reasons also vary from person to person depending on factors like environment, age, personal interests, and individual choices. Here are the most common reasons why cutting back on screen time is tough:

A natural lack of focus on one thing: As ExpressVPN’s survey on limiting tech for mental health revealed, this is the primary reason why every generation, from Gen Z to Boomers, struggles to detach from their phone screens. A lack of focus and concentration keeps them glued to the screen, postponing the activities they should be doing.
Having no priorities regarding what’s important: Whenever a notification bell rings, all attention shifts to the phone. Other things seem less important than checking what the notification is about. Here, the FOMO (Fear of Missing Out) effect plays a major role in developing phone addiction because people don’t want to miss out on anything.
No clear direction means only distraction: It’s the parent’s role to teach young kids about mobile phone etiquette. However, a lack of direction and proper guidance causes kids to use their phones whenever they want. Even as they grow older, they often can’t set limits on their screen time because they are addicted and don’t even realize it.
So much to consume, even if it isn’t so important: With numerous social media platforms and apps, there’s always something to look at. Social media and gaming addiction also contribute to excessive screen time. People keep consuming online content regardless of whether they need it.
It’s the only means of entertainment: For some, smartphones are the ultimate and only way to avoid boredom. The main reason why it’s hard to reduce screen time is the constant desire for entertainment. Those who feel bored and lonely keep searching for entertainment on various online platforms, unaware that other options are available around them.
They have no idea they are addicted to mobile screens: Someone deeply addicted to their screen is often unaware of how much time they are wasting or what they are missing. Those who understand the dangers of excessive screen time will try to cut back as soon as they can. However, most people have no idea when their addiction started or where it will take them.

How to cut back on screen time

Solutions: Effective Ways To Reduce Screen Time

We have discussed the most common reasons that prevent people from reducing their screen time on digital devices. But what are the solutions? How can one stay away from the screen and overcome this addiction? Here are some effective strategies to help you reduce screen time:

1. Set a Screen Timer on Your Digital Devices

This is crucial for students and professionals who are addicted to mindless scrolling. Setting a timer on your device is an effective and convenient way to reduce screen time. You can also use applications that help you manage your activities and monitor the time you spend on devices.

2. Establish a Routine and Follow It

Having a well-defined plan for the day is not just important for completing tasks on time but also for eliminating distractions like mobile phones. At first, it might be hard to follow a routine, but gradually, you can develop the habit of not using your phone during certain times. When you always have something to do, there will be no time left to waste on screens.

3. Block and Unsubscribe from Unnecessary Notifications

Constant notifications from social media and other apps are a major distraction. If you want to focus on important things and avoid mindless mobile use, start by removing these notifications.

4. Remember That Your Work or Study Needs More Attention Than Anything Else

It’s fine to want to be social, but constantly checking others’ content during work hours isn’t a good idea. Until you understand what’s important to you, you won’t break free from screen addiction. Focus on your work or studies rather than on what someone has recently posted or said.

5. Engage in Beneficial Activities and Develop Good Habits to Stay Entertained

There is a life outside the mobile screen, and you need to experience it. Develop some good hobbies to keep yourself occupied. You could engage in mindful activities, exercise, take a stroll in the nearest park, or socialize in real life. Seek entertainment in real, tangible forms rather than virtual ones.

6. Focus on What’s Right and Important for You to Do Instead:

Ultimately, it’s up to you to make changes in your life. If you want to reduce screen time, you need to take action and stick to your plan. Consider how many hours a day you waste mindlessly scrolling on social media; that time could be invested in something meaningful.

Final Thoughts

It might seem like the entire world is on the screen these days. While this is somewhat true, it doesn’t have to diminish your real-life experiences. Digital gadgets are useful tools for modern life, but we must be mindful of how we use them.

While it may seem difficult to reduce screen time, with small steps like the ones mentioned in this article and increased self-awareness, you can limit it to a level that won’t negatively impact your life.