Next, you will learn how to monitor your screen time, explore apps and tools that help reduce cell phone usage, and get practical tips for adopting a more balanced lifestyle.
Currently, cell phones have practically become extensions of our hands. With technological advancement, they not only connect us to the world but have also become essential tools for work, entertainment, and communication.
However, excessive screen time can have serious impacts on our physical and mental health. If you notice you are spending too much time on your cell phone and want to change this habit, it is possible to rely on several tools to control the use of the device.
Table of Content
What is screen time and why is it important to control it?
Screen time refers to the period you are using digital devices, such as cell phones, tablets, computers, and TVs. With the constant use of social networks, messaging apps, games, and streaming platforms, many people end up spending more time than desired in front of the screen.
According to studies, excessive use of electronic devices can lead to problems such as eye strain, insomnia, decreased productivity, and even emotional problems, such as anxiety and depression.
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Therefore, it is important to be aware of screen time and seek ways to control it. This can be done through native settings on the cell phone or with the help of specialized apps. Setting daily usage time goals and learning to use the cell phone in a balanced way are fundamental actions to improve quality of life.
Screen time by age: how much is healthy?
Screen time by age varies according to the age and development of each person. Excessive exposure to screens can affect physical, mental, and emotional health, so it is important to follow expert guidelines for each age group. Below, we detail the recommendations for different ages, promoting balanced use of technology.
- Children up to 5 years old: Strict Screen Limit
- The World Health Organization (WHO) recommends that children under two years old not be exposed to screens, except for video calls. For children between 2 and 5 years old, screen time should be limited to a maximum of one hour per day. The focus should be on physical activities, play, and in-person interactions, which are essential for motor and cognitive development.
- Children from 6 to 12 years old: Moderate Control
- For children between 6 and 12 years old, screen time should be a maximum of two hours per day. Parental supervision is fundamental, ensuring that the content is appropriate and that the child has time to play outdoors and interact socially. Excessive screen time can affect social development and sleep.
- Adolescents (13 to 17 years old): Balance between Digital and Real
- Adolescents often spend more time in front of screens, whether for study or leisure. However, screen time should be monitored so as not to exceed two hours per day in recreational activities. In addition, it is essential that digital use does not harm sleep, physical activities, and in-person social relationships, which are essential for emotional development.
- Adults: Care with Excessive Use
- Adults also need to balance screen time, as excessive use of devices can cause problems such as a sedentary lifestyle and eye strain. It is important to establish regular breaks and avoid using devices before sleeping. Maintaining a healthy routine, with time for exercise and social interaction, helps to maintain physical and mental well-being.
The key to healthy screen use lies in balance. Each age group requires specific limits to ensure that technology is an ally of well-being, without harming physical and emotional health. By monitoring screen time consciously and promoting alternative activities, it is possible to take advantage of technology without compromising quality of life.
How to check screen time on your cell phone?
Android and iPhone cell phones have native settings that allow you to track your screen time. See how you can monitor the use of your device on each of them:
Android
On Android, the system offers a tool called Digital Wellbeing, which allows you to track the usage time of apps and even set time limits.
See how to activate it:
- Open the Settings of your cell phone;
- Go to Digital Wellbeing and parental controls;
- Tap on the Dashboard option, where you will see the total device usage time, as well as detailed information by app;
- To see the usage by week, tap the chart icon at the top of the screen and swipe to view the usage history.
iPhone
On the iPhone, the similar feature is Screen Time, which provides detailed data on screen time:
- Open Settings and go to Screen Time;
- Tap See All Activities to view the time spent on each app;
- You can see the daily or weekly usage history and set time limits for each app.
Apps to control screen time
In addition to the native features of operating systems, there are several apps developed to help you control screen time more effectively. Check out some of the best:
1. Forest
Forest is an interesting app that uses a gamification concept to help you focus and reduce cell phone usage time.
The idea is simple: every time you decide to stay away from your cell phone for a period, you plant a virtual tree. The longer you stay away from your cell phone, the more the tree grows. If you give in to temptation and unlock your cell phone, the tree dies.
In addition to being fun, Forest encourages productivity and offers a visual way to track time dedicated to other tasks. It is an excellent app for those who want to learn to maintain focus.
2. StayFree
StayFree is an app with powerful features to monitor cell phone usage time. It provides detailed graphs about daily and weekly app usage, and allows you to set time limits for apps. When you reach the limit, StayFree blocks the app.
In addition, the app also offers insights into the impact of excessive app usage on your productivity, with data that helps identify which apps consume more of your time.
3. Digital Wellbeing (Bem-estar Digital)
For Android users, the Digital Wellbeing itself offers many tools to monitor and control screen time. You can view your daily usage time, set goals, and even block apps when the time limit is reached.
In addition, Digital Wellbeing includes the option to activate Rest Mode, which disables notifications and reduces distractions at night.
4. Freedom
Freedom is an app that allows you to block access to specific apps and websites for a period of time, helping to reduce excessive cell phone use.
It can be used on both mobile devices and computers, making it an excellent tool for those who want to create limits for screen time.
Tips to reduce screen time
In addition to using apps to monitor and limit screen time, there are some practical tips that can help you reduce the time spent on your cell phone:
1. Set times to use your cell phone
An effective way to control screen time is to set specific times to use your cell phone, such as during lunch or after work. Avoid being on your cell phone in the morning or throughout the day, especially when you are busy with other important tasks.
2. Disable notifications
Notifications are one of the main reasons for increased screen time. By disabling notifications from apps that are not urgent, you avoid distractions and are less tempted to pick up your cell phone at all times.
3. Use your cell phone only for essential tasks
Avoid the habit of picking up your cell phone for distraction. Use it only for essential tasks, such as making calls, responding to important messages, or accessing necessary information. This helps reduce the temptation to browse social networks or entertainment apps.
4. Find alternative activities
If your cell phone is consuming too much of your free time, look for alternative activities, such as exercising, reading a book, or spending more time with family and friends. The more you engage in other activities, the less tempted you will be to spend hours on your cell phone.
Consequences of Excessive Cell Phone Use
Excessive cell phone use can significantly affect physical and mental health. With the increase in screen time, the negative impacts become increasingly evident. Below, we highlight the main effects of this practice.
- Psychological impacts: constant exposure to social networks can generate anxiety and low self-esteem, mainly through comparison with idealized lives. In addition, the need to always be connected can cause stress and difficulty relaxing;
- Sleep problems: the blue light emitted by screens interferes with the production of melatonin, harming sleep quality and leading to disorders such as insomnia, impacting energy during the day;
- Physical consequences: a sedentary lifestyle and postural problems are common in people who spend a lot of time on their cell phones. Cell phone neck syndrome is an example, with neck and back pain due to incorrect posture;
- Digital addiction: excessive use can lead to digital addiction, harming concentration and memory. The constant reward cycle of social networks affects the ability to focus and logical reasoning.
Benefits of Reducing Screen Time for Health and Well-being
Reducing screen time offers a series of important benefits for physical, mental, and emotional health. By controlling the use of mobile devices, you can significantly improve your quality of life.
- Increased productivity: less time in front of screens means more focus and fewer distractions. This allows you to dedicate more time to productive tasks, improving efficiency at work and in studies;
- Improved mental health: excessive use of screens, especially on social networks, is associated with increased anxiety and stress. By reducing time on these platforms, you reduce these negative effects and have more space for activities that benefit your mental health, such as meditation or offline hobbies;
- Benefits for physical health: prolonged use of devices can lead to problems such as neck and back pain, in addition to increasing the risk of diseases related to a sedentary lifestyle. By reducing screen time, you can include more physical activities in your routine, improving posture and cardiovascular health;
- Sleep quality: using screens before sleeping interferes with the production of melatonin, making it difficult to sleep. By reducing screen time at night, you improve sleep quality and favor a more restorative rest;
- Strengthening personal relationships: less time with the cell phone means more time to interact personally with friends and family. This strengthens bonds and promotes greater emotional connection, which is essential for well-being.
Conclusion
Controlling screen time is fundamental to maintaining balance between the digital world and the real world. Using tools like Digital Wellbeing, Forest, and Moment, you can monitor and reduce cell phone usage time, ensuring more productivity and mental health.
By adopting healthy habits and using technology to your advantage, it is possible to improve quality of life and keep the cell phone as a useful tool, without it becoming a villain in your daily life.
