We all do it. We check our phones right after waking up, scroll endlessly during lunch, and somehow end the day wondering where the time went. Screens are everywhere, and honestly, they’re not all bad. But when hours start slipping away into social media, binge-watching, or mindless tapping, it’s worth asking: “Is this really how I want to spend my time?”
What is screen time? It’s the total amount of time we spend looking at screens, phones, laptops, TVs, and tablets throughout the day. And lately, for most of us, that number’s getting a little too high.
So, how much screen time is healthy?
Experts suggest that for adults, healthy screen time per day (excluding work) should be couple of hours. But the average screen time has doubled in recent years. Most of us are looking for balance, not a digital detox, but a little more control over our digital lives.
You don’t have to throw your phone away or run off into the woods. You just need a few gentle shifts. Here’s what has worked for many others.
Simple Ways to Reduce Screen Time
1. Track Your Screen Usage Mindfully
Before anything, get aware. Most phones now have built-in trackers like Screen Time (iPhone) or Digital Wellbeing (Android). These apps show:
- How much time are you spending on each app?
- Your unlock count and notification stats.
- Weekly usage patterns.
Seeing the numbers can be a wake-up call. If you’re wondering how to reduce screen time or what be average screen time is, start here.
Pro Tip: Add a journal prompt at the end of the day, “How did I feel after today’s screen usage?” to bring more awareness.
2. Replace Screens with a Daily Yoga Practice
One of the most beautiful ways to reduce excessive screen time is by inviting something better into your day. A short yoga flow, even 15 minutes, can:
- Calm your nervous system.
- Improve posture (especially after slouching over phones).
- Help you reconnect with your breath.
Whether it’s a few rounds of Surya Namaskar or just deep breathing with Sukhasana, yoga is an offline recharge your mind craves.
3. Set Gentle Limits Using Tech Tools
Ironically, your phone can help reduce your screen usage. Set timers for apps using:
- Focus Mode or App Timers.
- Apps which motivate to grow a tree when you stay offline!
- Best free apps to limit screen time for adults.
These tools act like digital nudges and over time, they retrain your habits.
4. Design Screen-Free Zones
Create sacred spaces where screens simply don’t enter:
- Dining table: time for conversations, not notifications.
- Bedroom: swap reels for real rest.
- Balcony or garden: make it your no-gadget nook.
Even adding a mini yoga corner in your home, with a mat, candle, and calm vibes, can subconsciously pull you away from screens.
5. Make Mornings and Evenings Gadget-Free
Try this challenge: No screens for 1 hour after waking up and 1 hour before bed.
Instead, start your day with:
- Simple stretches or yoga asanas.
- Pranayama (deep breathing).
- Journaling or a short gratitude list.
And in the evening? Swap screen time for a calming wind-down ritual, maybe a warm bath, a book, or 5 minutes of yoga nidra.
These micro changes compound into major clarity.
6. Turn Off Notifications That Don’t Serve You
You don’t need all the alerts from all the apps. Turn off non-essential notifications:
- Disable alerts from the secondary apps.
- Keep only calls and time-sensitive messages.
- Use Do Not Disturb during yoga or focus time.
Less noise = less urge to check. If you’re asking yourself how to control screen time, this is one of the easiest wins.
7. Swap Screen Time with Soul Time
Here’s the truth: We don’t scroll because we love screens, we scroll because we’re bored, anxious, or avoiding something.
So next time you catch yourself mindlessly picking up your phone, try this instead:
- 5 deep breaths with closed eyes.
- 3-minute stretch (Tadasana, Trikonasana, or just shoulder rolls).
- Walking barefoot on grass.
- Calling a friend.
- Watching the sky for 2 minutes.
These simple swaps help reduce screen time while filling you with energy.
Final Thoughts: Less Screen, More Stillness
In the end, this isn’t about cutting off from the world; it’s about reconnecting with it. With less screen time, your mornings feel slower. Conversations become deeper. You notice things you’ve been missing in the world around you and within yourself.
The idea isn’t perfect. It’s awareness. If you want to start controlling your screen time for a healthier life, the answer is simple: just start. Even a small shift, like 15 minutes instead of scrolling, can open up something bigger.
And if you need a little nudge in the right direction? Join the Free Yoga Challenge by Habuild, it’s one of the kindest ways to begin creating space in your day for presence, breath, and real movement.
