My Experience Reducing Screen Time: How Cutting Down Improves Focus, Mood, and Health

In today’s tech-driven era, screens have become an integral part of daily life. We use smartphones, tablets, and computers for work, study, communication, and entertainment. While technology brings many benefits, excessive screen time can negatively affect physical and mental health, making it essential to reduce screen use.

Maysa’s Experience
Maysa replaced screen time with productive activities such as reading, exercising, and spending more quality time with family, which greatly improved her mental well-being.

"At first, I didn’t realize how much time I spent on screens, but once I started cutting down, I noticed a rapid difference. I became more focused, my sleep improved, and my mood was calmer. I replaced phone time with reading, walking, and family moments. Those simple moments had been missing. It wasn’t easy at first, but gradually reducing screen time became a positive habit that significantly impacted my life," says Maysa (28).

She continues:
"Screens are everywhere in our daily lives—phones, computers, TV. I hadn’t realized how much screen time affected my sleep, focus, and interactions. I gradually limited my screen use, especially before bedtime. Though it felt difficult initially, over time I noticed positive changes: more time for tasks, better focus, and increased mental calm. I learned to use screens intentionally, not just for leisure. Reducing screen time doesn’t mean avoiding technology, it’s about mindful, balanced usage."

The Impact of Excessive Screen Time

Physical Effects

• Eye strain

• Neck and back pain from prolonged sitting

• Reduced physical activity and increased sedentary behavior

• Poor sleep quality due to screen light exposure, especially before bedtime

Mental and Psychological Effects

• Increased stress and anxiety

• Reduced concentration and productivity

• Less real-life social interaction

• Wasted time without meaningful results

7 Benefits of Reducing Screen Time

1. Improved focus and attention – Less distraction allows better concentration at work or study

2. Better sleep – Avoiding screens before bedtime helps the body relax and reduces insomnia

3. Physical comfort – Less eye strain and fewer aches in the neck, back, and shoulders

4. Enhanced mental health – Lower stress, anxiety, and greater mental calm

5. Increased physical activity – More time for exercise, walking, or movement

6. Stronger social connections – More opportunities for real-life interaction with family and friends

7. Better time management – Using time productively and organizing your day more effectively

6 Tips to Reduce Screen Time

1. Set daily limits – Allocate a specific amount of screen time to avoid overuse

2. Turn off unnecessary notifications – Minimize distractions and focus on essential tasks

3. Avoid screens before bed – Stay off devices at least an hour before sleep

4. Use screens with purpose – Engage only for study, work, or communication

5. Designate screen-free times – Meals and family time should be device-free

6. Replace screen time with productive activities – Read, draw, exercise, or pursue hobbies

3 Healthy Practices While Using Screens

1. Maintain proper posture to prevent neck and back pain

2. Rest your eyes every 20 minutes by looking at distant objects

3. Reduce screen brightness, especially at night

Key Takeaways

• Excessive screen time negatively affects both physical and mental health

• Children and teenagers are particularly vulnerable

• Balanced screen use supports a healthy, organized, and fulfilling life