Digital Wellness: Finding a Healthier Balance With Screen Time

For most Americans, screens are woven into nearly every part of life — work, school, news, entertainment, banking, shopping, and staying in touch with friends and family. Technology offers enormous benefits. But constant connection can also leave people feeling distracted, stressed, and short on sleep.

Digital wellness is about using technology intentionally, in ways that support your health and goals.

How heavy screen use can affect health

• Sleep: Using screens late at night can delay sleep. Learn more in how screens, caffeine, and alcohol affect sleep.
• Physical activity: Time spent on screens is often time spent sitting. See ways to sit less.
• Stress and mood: Constant notifications, news alerts, and social comparison can increase stress for some people.
• Focus: Frequent switching between apps and tasks can make it harder to concentrate.
• Eye strain and posture: Long periods of screen use can cause tired eyes, neck, and shoulders.

Signs you might want to rebalance

• You reach for your phone automatically, without a clear reason
• You lose track of time while scrolling
• Screen use interferes with sleep, work, or relationships
• You feel anxious when separated from your phone
• You feel worse, not better, after using social media

12 digital wellness habits

Manage notifications

1. Turn off non-essential notifications. Keep alerts only for calls, messages from important people, and urgent apps.
2. Use "do not disturb" or focus modes during work, meals, and sleep.
3. Batch your checking. Set specific times to check email and social media.

Create boundaries

4. Establish screen-free zones, like the bedroom and dining table.
5. Set a screen curfew 30 to 60 minutes before bed. Charge your phone outside the bedroom.
6. Have screen-free meals with family or friends.
7. Delay your first check in the morning. See our healthy morning routine.

Use screens intentionally

8. Ask "why?" before you pick up your phone. Is there a specific reason?
9. Use built-in screen time tools to see how you spend your time and set app limits.
10. Curate your feeds. Unfollow accounts that make you feel stressed or inadequate.
11. Move distracting apps off your home screen.

Protect your body

12. Follow the 20-20-20 rule: every 20 minutes, look at something about 20 feet away for 20 seconds to rest your eyes. Also stand up, stretch, and adjust your posture regularly.

Replace scrolling with something rewarding

When you cut back on screens, it helps to have alternatives ready:

• A short walk outside
• A phone call (not a text) with a friend
• A book, puzzle, or hobby
• Cooking a new recipe
• A few minutes of mindfulness

Digital wellness for families

• Model healthy habits — children notice how adults use devices
• Create a family media plan with shared rules
• Keep devices out of bedrooms overnight
• Enjoy screen-free activities together

The bottom line

Technology is a tool, and like any tool, it works best when used with purpose. Turn off unnecessary notifications, create screen-free times and places, protect your sleep, and fill freed-up time with activities that recharge you. You don't need to quit screens — just use them in ways that work for you.