Why Reducing Screen Time Is Hard

Question: Why is it difficult for teenagers to reduce screen time? 

Answer: Thank you very much for asking this question! We have received and answered similar questions in the past, highlighting how important this topic is! Two examples are: What Causes Too Much Screen Time? and Problematic Media Use Strategies and Interventions.  

In this response, we will talk about a few factors that can make cutting down on screen time hard and then offer some tips and strategies for teens thinking about reducing their screen time. 

Why cutting down on screens can be hard 

If you want to use screens less but feel like it’s hard to make changes, you’re not alone. There are many reasons why cutting down on screens can be challenging these days: 

• The way technology is designed. Many social media platforms and video games are designed to make them harder to put down. Their goal is to pull you in and keep you scrolling or playing (because that is how they make money), which means it can be easy to lose track of time. Even if you want to cut down, the way apps are designed can make it hard. 
• How common screens are: Screens are so common these days that they might feel like they are integrated into every part of your life. You might use screens for schoolwork or with your family, like while watching a TV show together, and to connect with friends through social media and messaging apps. Need to buy something? You probably use your phone to shop. Feeling overwhelmed or stressed? Screens might help you feel recharged or distract you from things that are stressful. With all the ways you interact with screens throughout the day, it can feel hard to step away. 
• How your parents use screens: The way your parents use screens can sometimes send mixed messages about how and when you should use screens. If they use their phones or watch TV a lot, it’s probably hard for you not to do the same. Setting your own boundaries or following rules, like no screens at the dinner table, can be hard when the expectations are not the same for everyone.  
• Your environment: Your environment can have a big impact on how much time you spend on screens. For example, having a TV or phone in your bedroom can make it harder to avoid watching shows or videos or stop scrolling on your phone at night. Not having places to spend time with friends outside of your home or school, like a park, might mean you spend more time inside your home on screens too. 

Not sure if you want to use screens less? 

Maybe your screen time feels good to you, or maybe you need to make some changes. If you’re not sure, take some time to reflect. You can start by asking yourself some questions: 

• How do I feel after I spend time on my phone, use social media, or watch TV? Does the way I use screens make me feel good?  
• Does it seem like screens are replacing other important things in my life, like hanging out with friends or doing schoolwork? 
• Do I have other ways to cope if I am feeling stressed or overwhelmed that don’t involve screens? 

You can also take a look at our Problematic Media Use portal response that shares tips on how to identify when you might be using media too much. 

Ready to cut back? 

If you want to spend less time on your phone, watching tv, or using other types of screens, there are things you can do to set yourself up for success! Here are some strategies to try: 

1. Keep your sleeping environment screen-free. Remove your phone, laptop, and/or tablet from your bedroom, so you’re not tempted to use it at night.  
2. Schedule other activities in advance. Plan regular screen-free activities like hanging out with friends, reading a book, or playing sports. 
3. Set boundaries. Create specific screen-free times, like during meals or the hour before bed. Use “do not disturb” or “focus” settings on your phone to help you avoid distractions or getting pulled in by new notifications. 
4. Talk to adults in your life. Ask for help if you need it. Reach out to a trusted adult or schedule an appointment with your doctor if you have questions. Talk to your family about developing a Family Media Plan, which can help you create guidelines for when you will or won’t use screens as a family. 
5. Find other ways to help you calm down that don’t involve screens. If you find that you use screens to help calm down or provide distraction when something stressful happens or after a long day, think about other activities that may help you. Check out The Calm Toolbox for fun calming activities that do not involve screens. 

Not sure where to start?  

Take some time to reflect. Ask yourself a few questions that will help you better understand how you use technology and social media and start to think through small changes you can make. Think about: 

1. What platform or app best aligns with your interests? 
2. Do you have any concerns with technology and media? If so, what are they? 
3. What is the main reason you use technology or social media (for example, connecting with friends, playing a game, learning something new, sharing/posting, etc.)? 
4. Do you use technology or social media more when you’re bored, happy, stressed or curious? Does the way you use technology change based on these emotions? 
5. What’s your favorite online activity that helps you to recharge after too much screen time? 
6. What app or activity keeps you up the longest? If you could swap this for an “offline” activity (such as reading or music), which would you swap it for? 
7. If you could create a perfect “wind-down” or “self-care” routine before bed, what would it look like? 
8. How do social media notifications or pop-ups affect the way you focus, study, work, or even try to sleep?  
9. What is one app (or game) that you sometimes find hard to give up or stop using?   
10. What is an example of “tech-free” time or space that your family could try?  
11. How do you feel like your family’s social media habits impact your own habits?  
12. What are some of the current rules or expectations around technology use in your home? What is one change you would suggest?   

Not sure what else you can do? You may be in the habit of using screens and not sure what else to do with your free time. Sometimes it takes a minute to remember other hobbies or interests you have. Check out the Calm Toolbox to help you think about things you enjoy doing that don’t involve screens.  

References 

• Minges, K. E., Owen, N., Salmon, J., Chao, A., Dunstan, D. W., & Whittemore, R. (2015). Reducing youth screen time: qualitative metasynthesis of findings on barriers and facilitators. Health Psychology, 34(4), 381.  

Age: 11-21 

Topics: Screen Time 

Role: Adolescent/Youth