High levels of screen time make you feel tired, distracted and they also prevent you from sleeping well. Your health can help you work, rest, and enjoy apps for hours.

Below are clear steps on how you can set a healthy screen time routine.

Photo by Mohammad Shahhosseini on Unsplash

Set clear daily limits

Set a time limit for leisure screen time. For example, one hour of social apps after work. You can write it down and treat it like a plan.

A limit prevents short checks from becoming long scrolling sessions. If you use screens for work or study, separate that time from leisure. This makes it easier to see where to cut back.

Schedule screen free blocks

Plan parts of your day when screens are off. You can try 25 to 50 minute focus blocks with short breaks.

Put them on your calendar so they feel real. You can also make whole hours screen free, like during meals or the first hour after waking.

Use simple tracking and blocking tools

Turn on your phone’s built-in screen tracker or install a basic app to see where your time goes. Then look for one or two apps that take most of your time and set limits.

If a site or app is a big time waste, use a blocker during work hours.

Blocking removes the easy escape into distraction. If you need to check your internet before a long video call, run a quick Speed Test so you know whether slow connection or apps are the real issue.

Create phone free zones and a calm night routine

You can pick places and times that stay device free like bedroom or dining table. Also stop screens 30 to 60 minutes before bed. You can do reading, stretching, or journaling.

Use options such as dimming lights and silence notifications at night. This helps your body wind down and improves sleep quality.

If you use TIM as your provider, you can check a local speed page for connection issues at TIM.

Replace scrolling with short breaks

Planned breaks are important to refresh your mind. You can pick a short offline activity for break.

Go for a quick walk, drink water or do a few stretches. If you play games, set a timer for 5 to 10 minutes.

Start small and track progress

Try to change one habit at a time. You can do a one week experiment. Set one daily limit, add one screen free block, and check your tracker each evening and as these add up, celebrate small wins…

Disclosure: This is a collaborative post.