According to a recent survey by DataReportal, the average person now spends 6 hours and 37 minutes per day online. The good news is this represents a 5 percent decline compared to the year before. But it’s still almost half our waking hours glued to screens!
Whether you’re trying to be more present with loved ones, boost your productivity or simply give your eyes a break, here are five practical strategies to help you create a healthier relationship with technology in 2025:
- Create “tech-free zones” in your home: Set up specific areas where devices aren’t welcome, like the dining table or bedroom. This simple boundary can help break the habit of constant checking and create spaces for genuine connection and relaxation. Pro tip: Get an old-fashioned alarm clock for your bedroom and charge your phone in another room overnight.
- Schedule “offline hours”: Just as you’d schedule a meeting or workout, block off dedicated time each day to disconnect. Start small — maybe 30 minutes in the morning or evening — and gradually increase it as you get comfortable. Use this time for reading, walking or any analog activity you enjoy.
- Make your phone less appealing: Switch your phone display to grayscale mode (yes, really!). Studies have shown that the vibrant colors used in apps and notifications trigger dopamine releases that keep us coming back for more. A black-and-white screen can make your device less enticing and help reduce mindless scrolling.
- Use tech to fight tech: Download apps that help limit your online time. Many phones now have built-in screen time monitors and app limits, or you can try apps that block distracting sites and reward you for staying offline. Think of it as using technology to break free from technology!
- Practice the “20-20-20 rule”: For the time you do spend online, follow this rule from the American Optometric Association: Every 20 minutes, take a 20-second break to look at something 20 feet away. This helps reduce eye strain and naturally limits extended screen sessions.
Remember, the goal isn’t to eliminate technology from your life — it’s to create a healthier balance. Start with small changes and build from there. You might be surprised at how much more time you have for the things that truly matter.
What strategies have you tried to reduce your screen time? We’d love to hear your success stories and challenges. Share your experiences with the Shop Talk community!
Did you know? The power of logging off
A recent study of nearly 3,000 adolescents found that screen time — like social messaging, web surfing and gaming — was associated with depressive symptoms and disruptive sleep quality. Taking short breaks from screen time can improve mood, sleep quality, and overall well-being. It’s never too late to start building better digital habits!