How to reduce screen time this summer, according to an expert

An over usage of screen time can cause physical strain to your eyes and body, sleep deprivation and impaired social skills. It is wise to limit the amount of time spent on devices after your working day. Of course, if your job involves staring at a laptop all day, it can hard to avoid this strain. When the sun is shining outside, it is important to break out from indoor spaces and escape the virtual world whenever possible. The goal is to have balance.

To help you reset your screen time this summer, education expert at The Profs, Richard Evans has shared his top tips.


1)    Take scheduled breaks

When you are working on a computer screen all day, it can be tiring. Eyestrain, headaches, and back pain are common side effects from sitting in one position all day. Set a realistic timer on your phone or smart watch to get up and stretch, for example every 20 minutes. The movement will provide circulation to your blood and allow your joints to reset.

2)    Have no device times

If you are sitting on a desk all day, you should make a conscious effort to spend the following hours after you log off device free. Go for a long walk in the warm weather or do some cooking, anything that allows your eyes to have a rest from bright lights and your brain to focus on something else. You should even consider taking a full day on the weekend to switch off from devices and go on an adventure.


3)    Charge them out of sight

If you have your phone or laptop near you all the time, it might be worth setting charging time in another room. This will keep temptation away to check notifications and allows you to test your willpower to focus your attention on something else whilst the battery increases.

4)    Avoid video fatigue

Having back-to-back calls scheduled in might seem like a good idea to get them out the way, but this can lead to Zoom fatigue. Try to ensure you have at least a 10-minute break between video calls so you can get up and move around. Try to break up your video calls or virtual tuition with other kinds or work or study. Taking the time to get some air can make a big difference to your attitude towards your next online session.

5)    Focus on your posture

Many of us have developed a bad posture from working at home, this can be due to inadequate chairs, desks, and screen sizes. A natural, upright posture will help to support your head and reduce any aches. Try to pay attention to your posture throughout the day as this reduces strains. If you have the wrong equipment, it is worth your health to invest in items that prevent neck and back pain.

 6)    Delete distracting apps

With the addictiveness of social media, you can fall into a pit of endless scrolling. Look at your most-used apps via Screen Time and see if you can reduce the time you spend on them – or simply delete them! You don’t need to delete your account, just the app which tempts you to scroll. Within time, you’ll enjoy the lack of distraction and provide yourself the power to only use them when necessary. You can even set yourself time limits on some devices, so you never exceed the ideal amount of usage time.

7)    Call more

Everyone has their own preference on a call or text, however calling someone can save your eyes screen time when compared to lengthy texting. Try to voice call loved ones more than texting or video calling for a few months. This will allow you to reduce screen glare and have more uninterrupted, focussed time with the recipient.