If your New Year’s Resolution is to cut back on your screen time, you’re not alone.
Many people use the new year to break bad habits and form new ones. Whether it’s building a new exercise routine, changing your diet or learning a new hobby, the fresh start of January 1st represents to many a chance to pursue new goals.
If your New Year’s Resolution is to break the habit of mindless scrolling and replace it with something more fulfilling, productive and enjoyable, you’re not alone. Check out these three tips to
- Create tech free zones
Do you use your phone in bed? During mealtimes? Maybe even in the bathroom?
Research shows that these habits do more harm than good to your screen time routine. Blue light from your phone is shown to disrupt sleep patternsdisrupt sleep patterns and may make it harder to fall, and stay, asleep.
Meanwhile, using your phone while eating reduces satisfaction and encourages overeating.
Set strict guidelines around where you can – and can’t – use your phone. Using it as a tool for distraction and relaxation is not in itself a bad thing, but in the wrong combinations it can impact the fulfilment of your needs.
Ban phones in the bedroom and buy a traditional alarm clock, and dedicate mealtimes to mindfulness.
- Plan phone-free time
Reducing screen time should be a deliberate and proactive decision.
Set aside blocks of time to put down the phone. Start small – an hour or two a day – and dedicate that time to other activities.
Choose a film to watch or a book to read without reaching for your phone. Removing devices from the equation encourages better immersion and allows you to get the most out of media.
For families, device-free time is an opportunity to connect. Consider using the device downtime for activities like board games, crafts, or building new skills. Cooking and baking in the kitchen is a great way.
If you’re finding it especially challenging to take blocks of time away from your phone, Cold Turkey is an app that lets you block access to certain apps and functions, forcing you to set the time aside.
- Get outdoors
When reducing screen time, it’s important to stamp out boredom to reinforce positive habits away from phones, tablets and computers.
And studies show that nature exposure is linked to reduced phone usage, and reconnecting with nature is a great way to boost your physical and mental health.
If you’re trying to reduce your screen time as a family, outdoor play is a great way to encourage kids towards good habits. Playground equipment like the kind designed by Creative Play nurtures social development, physical development and core motor skills,
Setting goals is also a great way to inspire yourself into building new habits, but to really challenge yourself, consider a pedometer in favour of your phone’s step counter.
Want to reduce your screen time in 2026? These are just a few suggestions to hit your goal.
How do you beat the screens? Share your tips in the comments below.
