How to Break Free from Screen Addiction

How to Break Free from Screen Addiction

Bill Deggs, MA, MEd, LPC, RPT

11/1/20233 min read

boy playing at laptop inside room
boy playing at laptop inside room


Screen addiction has become a common problem in today's digital age. Many of us find ourselves constantly glued to our screens, whether it's our smartphones, tablets, or computers. Breaking free from this addiction is essential for our mental and physical well-being. In this blog post, we will explore some practical tips to help you regain control over your screen time and free yourself from screen addiction.

1. Build up your tolerance for boredom

One of the reasons why we turn to screens so often is because we fear being bored. We are so accustomed to constant stimulation that the idea of being alone with our thoughts seems unbearable. However, learning to embrace boredom is key to breaking free from screen addiction.

Start by setting aside some time each day to be without screens. It could be as simple as having a meal without your phone or other devices. Use this time to reconnect with yourself, your thoughts, and your surroundings. You may find that embracing boredom actually sparks creativity and allows you to appreciate the present moment.

2. Establish screen-free zones

In order to reduce your screen time, it's important to establish specific areas or times in your daily routine where screens are off-limits. For example, make your bedroom a screen-free zone. This will not only improve your sleep quality but also help you create a healthier boundary between your personal space and technology.

Another effective strategy is to designate certain times of the day as screen-free. For instance, you can choose to have a screen-free hour before bedtime or during meal times. This will encourage you to engage in more meaningful activities, such as reading a book, going for a walk, or having a conversation with loved ones.

3. Find alternative activities

Often, we turn to screens out of habit or because we don't know what else to do with our time. Breaking free from screen addiction requires finding alternative activities that are engaging and fulfilling.

Consider pursuing hobbies or interests that you've always wanted to explore. It could be anything from painting, playing a musical instrument, gardening, or even joining a sports club. Engaging in activities that bring you joy and fulfillment will naturally reduce your dependence on screens.

4. Practice mindful screen usage

Mindful screen usage involves being conscious of how and why you use screens. It's about using technology intentionally rather than mindlessly scrolling through social media or binge-watching TV shows.

Before reaching for your phone or turning on the TV, ask yourself if it's necessary or if there's a better use of your time. Set specific goals for your screen time, such as limiting social media use to 30 minutes a day or only watching one episode of a show per night. By being mindful of your screen usage, you can regain control over your habits and prevent them from becoming addictive.

5. Seek support

Breaking free from screen addiction is not always easy, and it can be helpful to seek support from others who are going through the same journey. Consider joining a support group or online community where you can share your experiences, learn from others, and receive encouragement.

Additionally, don't hesitate to reach out to friends and family for support. Let them know about your goals and ask them to hold you accountable. Having a support system can make a significant difference in your journey towards breaking free from screen addiction.


Screen addiction is a real issue that affects many people today. However, with the right strategies and mindset, it is possible to break free from this addiction and regain control over our screen time. By building up our tolerance for boredom, establishing screen-free zones, finding alternative activities, practicing mindful screen usage, and seeking support, we can create a healthier relationship with technology and live a more balanced and fulfilling life.