5 Practical Tips to Reduce Screen Time Without Missing Out

Reducing screen time does not mean giving up the things you love. It means being more intentional. Here are five practical tips that actually work.

1. Remove the Infinite Scroll

YouTube Shorts, TikTok, and Instagram Reels are designed to keep you swiping. The easiest win is to remove or limit access to these features. NoShorts is a browser extension that hides YouTube Shorts, so you can enjoy long-form videos without falling into the Shorts rabbit hole. Small change, big impact.

2. Schedule Your Content Consumption

Instead of opening apps whenever you feel bored, block specific times for watching. For example: 20 minutes after lunch, or 30 minutes before bed. When you have a schedule, you are less likely to "just check" and end up scrolling for an hour.

3. Try Grayscale Mode

Color makes screens more engaging. Switching your phone to grayscale reduces the visual pull. Many people find they pick up their phone less often when the screen is black and white. On iPhone: Settings > Accessibility > Display > Color Filters > Grayscale. On Android: Settings > Digital Wellbeing > Wind Down (or similar).

4. Use App Timers

Both iOS and Android offer built-in app timers. Set a daily limit for social or video apps. When you hit the limit, the app locks until the next day. You can still use your phone for calls, messages, and maps. You just stop the endless scroll.

5. Create Tech-Free Zones

Pick places where screens are not allowed. The dinner table, the bedroom, or the first 30 minutes after waking up. Tech-free zones help you reconnect with people and with yourself. Start with one zone and expand from there.

Start Small

You do not need to do all five at once. Pick one tip, try it for a week, and see how it feels. Reducing screen time is not about deprivation. It is about making room for what matters.