How to reduce screen time and break the cycle of screen addiction

It’s no secret that children, teens, and even adults struggle with screen addiction. 

To be honest, we’re all a little guilty of it. 

You’ve probably caught yourself scrolling for a little too long, looked up, and realised it’s 9pm and felt you could have spent your evening doing something more “worthwhile”.

Research shows that excessive screen time impacts both our mental and physical health. So what does screen addiction actually look like, and what can you do about it? 

Here’s a look at the signs, the strategies, and when it might be time to get some extra support.

 

What is screen addiction?

Screen addiction, also known as digital addiction, is when someone uses technological devices excessively and becomes reliant on them in daily life. This includes smartphones, tablets, computers, gaming consoles and tvs. 

You can usually spot this behaviour by the obsessive need to use these devices, with no real regard to the impact it’s having on daily life. Some of these impacts could be falling behind on school work, changes in relationships or not looking after health.

There’s also a newer form of this emerging: AI addiction, where people become increasingly reliant on AI tools in ways that mirror the compulsive patterns we see with social media and gaming. Researchers are only just beginning to study this, but early findings suggest it’s a growing concern.

 

Early signs of screen addiction in children and adults

One of the early signs particularly in children, is not just the time spent on a device but how a person reacts when that time has a limit on it. If they become irritable or angry when the device is taken away, that can be a sign of emotional dependency.

Other signs to look out for:

• Not keeping up with tasks like homework, chores, or exercise
• Moodiness or being upset when unable to use a device
• Screen time increasing over time, wanting more time on a device to feel satisfied
• No interest in hobbies or exercise
• Not worried about negative consequences like bad grades, or getting in trouble from parents
• Being exhausted in the morning from staying up late on screens
• Lying about screen time

If you’re seeing a few of these signs in your child or in yourself, know that you are not alone. 

The impact of screen time on health and wellbeing

Too much screen time can lead to eye strain, muscle tension, sleep problems, anxiety and even links to depression. It can also mean detaching from friends and social situations. Research shows that having your phone in the same room as you when you’re trying to work decreases your productivity, even if you don’t touch it.

Studies have also reported that the more children engaged with screens, the more likely they were to develop emotional and behavioural problems, which then drove even more screen use. 

Macquarie University research found that around 100,000 Australian children are estimated to have gaming disorder, with a further 350,000 at risk of smartphone addiction.

Strategies to reduce screen time and beat screen withdrawal

There are a number of strategies you can do starting today to get ahead of your screen time habits.

 

Use your device settings

Both iPhones and Androids let you set daily time limits for specific apps. Once you’ve used your allotted time, the app locks. 

For parents, iPads and streaming services have parental controls that do the same. It only works if you follow through though. Try not to get tempted by bypassing the notification, it’s only doing yourself a disservice and reducing your progress.

 

Set screen-free times and zones

This one starts with no phones at the dinner table and no devices in the bedroom overnight. 

If you work on screens all day and then find yourself scrolling in the evening, schedule screen-free time and plan something else for that window so there’s something to move towards, not just something to avoid.

 

Make the screen less appealing

Did you know you can set your phone to grayscale in your display settings? It’s less stimulating to the brain, which means you’re less likely to enjoy that time scrolling or watching videos. 

You can go through different apps to turn off non-essential notifications too. The more pings you get, the more distracted you are.

 

Use apps that create forced waiting periods

Apps like Opal, One Sec, and Screens add a delay before you can open a blocked app. That bit of friction is often enough to make you reconsider. And if an app isn’t adding value to your life, just delete it altogether.

 

Replace scrolling with something else

Go for a 10-minute walk, tackle a chore, try a puzzle, crossword or Sudoku. 

When you catch yourself scrolling, take a breath and say: “I am scrolling.” Naming the behaviour out loud can create a moment of awareness that interrupts the behaviour.

You can also set small rules like “I’m only watching two YouTube videos today”. Specific limits are easier to stick to than vague intentions.

Planning screen-free activities as a family

Kids watch what their parents do, and mirror these behaviours. If all members of the family are reducing screen time together, it’s much more likely to stick. Some ideas:

• Meeting up with friends in person, sports, or board games
• Crafting, gardening, or learning a new hobby
• Bike riding, walks, or visiting an art gallery
• Planning a common goal, like a charity run or learning a language

Leading by example is key. It’s also worth having open conversations with kids about what goes on online. Nothing is really a secret once it’s out there. If you’re finding it hard to get the family aligned, family therapy can help.

When it’s time to get professional support for screen addiction

If screen addiction is seriously starting to affect daily life, it might be time for professional support. Cognitive behavioural therapy (CBT) is a type of therapy that can help people change their thoughts and behaviours related to screen use, identify triggers, and build healthier habits. 

A therapist can also use techniques like:

• Behavioural activation – scheduling enjoyable offline activities to replace screen time
• Cognitive restructuring – challenging beliefs like always needing to check notifications or scroll
• DBT (dialectical behaviour therapy) – building mindfulness and emotional regulation skills

 

If you’re not sure where to start, speaking to one of our psychologists at Hargan is a good first step. You can also read more about when to see a psychologist if you’re unsure whether it’s the right time.

Frequently asked questions

How do parents recognise if their child is addicted to screens?

Look beyond just the hours. A child who hands over a device without fussing is different to one who becomes moody or stressed when it’s taken away. Watch for changes in mood, sleep and how they are performing at school. A child psychologist can help give you an idea as to what’s going on.

 

What strategies can families do together to reduce screen time?

The most effective approach is when all members of the household follow the same rules put in place. 

Screen-free times or zones should be talked about as a family, and lead by example. Screen time should be replaced with activities that all family members will enjoy.

 

Are there evidence-based therapies for screen withdrawal and device addiction?

Yes. CBT and DBT are both well-supported approaches, available through individual therapy. They can be especially helpful when screen use is connected to underlying anxiety or emotional regulation difficulties. Our FAQ page covers what to expect from a session.