Screen time: simple fixes to feel better, sleep better, and focus more

You probably notice tired eyes, sleepless nights, or constant distraction after long stretches on your phone or laptop. Small changes work better than big promises. Here are practical, easy-to-use steps you can start today to reduce harm from screen time and regain control of your day.

Quick fixes you can do today

Use the 20-20-20 rule: every 20 minutes look at something 20 feet away for 20 seconds. This eases eye strain and breaks the stare cycle. Turn on night mode or blue-light filter an hour before bed — it helps your brain wind down. Dim your screen so it roughly matches the room light; too bright or too dark forces your eyes to work harder.

Set automatic limits. Most phones and computers have screen-time or focus features. Pick one app or category to limit (social feeds, streaming) and stick to a strict daily cap. Use timers for work sessions: 50 minutes focused, 10 minutes break. Breaks should be real — stand up, drink water, stretch.

Make the bedroom device-free. Charging phones outside the room or turning them to airplane mode at night reduces night-time alerts and sleep interruptions. If you need an alarm, use a simple clock instead of your phone.

Build routines that last (for adults and kids)

For kids, create clear tech rules: set total daily screen minutes, use parental controls, and keep mealtimes screen-free. Replace late-night screen habits with a calming routine — reading, puzzles, or a bedtime chat. For teens, involve them in limits so rules feel fair, not imposed.

Work smarter, not longer. Batch email and messages into a few blocks during the day instead of checking constantly. Turn off non-essential notifications. Close tabs you aren’t using and keep one task on screen at a time to protect your attention span.

Fix posture and ergonomics. Raise screens so the top of the monitor is at eye level and sit about an arm’s length away. Use a chair that supports your back. A small posture change can cut neck and shoulder pain quickly.

If you have ongoing migraines, sleep problems, or severe eye pain, talk to a doctor or optometrist. They can check for vision issues, recommend lenses, or suggest treatment. For many, combining simple limits with better sleep habits and a few frequent breaks dramatically reduces symptoms.

Try one change this week — maybe night mode or a device-free bedroom — and stick with it for two weeks. Small wins add up fast. You don’t need to quit screens; you just need better rules so screens work for you, not the other way around.