Healthy Screen Time Usage Guide

For Adults

2 to 3 hours per day: A moderate amount that includes essential tasks and limited entertainment.
Reduce to under 1 hour before bed to improve sleep quality and avoid late-night screen disruptions.

1 to 2 hours of recreational screen time is a healthy limit, especially outside of schoolwork.
Excessive time on devices can lead to reduced attention span and sleep issues.

Use tracking apps: Try tools like “Screen Time” (iOS) or “Digital Wellbeing” (Android) to monitor and set limits.
Take breaks: Give your eyes a rest by taking short breaks every 30 minutes.
Prioritize face-to-face interactions to foster more meaningful connections and mental stimulation.

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Eye Strain and Vision Problems

Digital eye strain can lead to dry eyes, blurred vision, and headaches.

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Poor Sleep Quality

Blue light from screens can disrupt your sleep cycle, leading to poor sleep quality.

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Mental Health Impacts

Too much screen time is linked to increased anxiety, depression, and feelings of loneliness.

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Reduced Physical Activity

Excessive screen time encourages sedentary behavior, increasing health risks.