Online classes, computer-based assignments, WhatsApp groups with classmates… For students, screen time feels unavoidable. And honestly, it sometimes is. But the problem is: our screen use rarely stays limited to studying. A 10-minute TikTok break can easily turn into an hour, and checking a few Instagram stories can pull you into a scrolling vortex before you even notice.
In this article, we’ll cover how to reduce your screen time as a student, without it affecting your studies.
Why your screen time may be higher than you think
As a student, your screen use usually has two sides: study-related and non-study-related. Combined, they may make your screen time much higher than you expect. Here are some examples:
Study-related screen time | Non-study-related screen time |
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According to 2025 stats, the average use for social media alone was 141 minutes per day. If you want to reduce your screen time, that’s probably a good place to start.
Reasons to limit screen time
A study found that excessive screen use in young adults aged 18-25 is linked to thinning in the cerebral cortex. This is the outer layer of the brain involved in memory, decision-making, and problem-solving. For students, this may mean difficulty remembering classes, a harder time concentrating, and a reduced deep-focus ability.
Other negative effects of excessive screen time can be:
- Sleep disruption
- Shorter attention span
- Eye dryness and headaches
- Neck and shoulder pain
- Poor posture habits
Another study explored how constant access to mobile internet affected mental health and attention. In a month-long trial, researchers blocked mobile internet on participants’ smartphones for two weeks, while still allowing calls, texts, and desktop internet. At the end of two weeks, 91% of participants said they improved at least one of the following: mental health, well-being, and attention span.
Without constant online access, the participants socialised in person, exercised, and spent more time outdoors. This suggests that cutting down on smartphone internet use can boost your focus, mood, and free time.
How to reduce screen time as a student
It’s not realistic to aim to stop using digital tools as a student. You need them for lectures, assignments, and research. What you can do is reduce unnecessary screen time, so you can focus on your courses, get better sleep, and improve your health.
Here are some tips on how to reduce screen time as a student:
1. Use the 20-20-20 rule
If you study on a computer or tablet for long periods, your eyes get tired even if you don’t notice it right away.
The American Academy of Ophthalmology recommends the 20-20-20 rule for people who work on screens:
Every 20 minutes, look at something about 20 feet (around 6 metres) away for 20 seconds.
This simple habit helps reduce eye strain, prevent headaches, and keep you more comfortable during long study sessions.
2. Track your screen time
Use Screen Time (iOS), Digital Wellbeing (Android), or desktop activity trackers. This way, you can see which apps you spend your time on, and set realistic targets. For example, if you spend too much time on Instagram and realise most of this happens during study breaks, you can start by keeping your phone away from your desk.
3. Use app blockers
Especially if you notice that certain apps distract you while studying, consider using app blockers to prevent access during study sessions. Apps like Forest, Freedom, Cold Turkey, or FocusMe can block social media, websites, and other apps. You can set them to run for the length of your study block, so even if you feel tempted, you can’t open the app.
4. Set timers for study and breaks
If you need to study on a screen, schedule regular breaks so you have a clear window to look away and rest your eyes. For this, you may find the Pomodoro technique helpful. It involves 25 minutes of focused work, followed by a 5-minute break. After four 25-minute sessions, take a longer break of 15 minutes. Try not to use your screen during the breaks. Instead, grab coffee, stretch, or drink some water.
5. Find a new hobby
Pick up a hobby that doesn’t involve screens. It could be drawing, playing an instrument, or taking up a new sport. You’ll experience benefits beyond reducing your screen time: you’ll get to improve your health and fitness, meet new people, or develop new skills, depending on the hobby you choose!
6. Turn off notifications
Constant pings and notifications can distract you from studying. Plus, you may find yourself scrolling right after, which adds to your screen time. Each interruption also makes it harder to get back into your study flow. To prevent this, turn off non-essential notifications on your phone and computer, especially from social media apps.
7. Set rules for when you can use your phone
Find rituals and create small habits to not use your phone. Make sure it’s realistic and achievable. Here are some ideas:
- Keep your phone in another room, so you won’t check it first thing in the morning or right before bed.
- Make mealtimes phone-free.
- Leave your phone in your bag when you meet friends or attend class.
- Charge your phone away from your desk and leave it there during study sessions.
- Set a rule of no phone during study breaks: try stretching or walking around instead.
- Use an alarm clock so you don’t need to sleep with your phone next to you.
- Check messages only at set times of day instead of continuously.
8. Use audio when possible
By using audio, you can reduce your screen time while resting your eyes. Try listening to recorded lectures or calling friends instead of texting them.
9. Limit night screens
Especially if you notice that most of your screen time takes place at night, consider setting a clear cutoff time for device use. Try not to use your screen 30-60 minutes before you go to bed. Develop new routines such as reading or journaling.
10. Go desktop only
If you want to take it one step further, try a “desktop-only” rule for non-essential internet use. That means social media, browsing, and entertainment are only allowed on your laptop or desktop, not on your phone. This naturally reduces how often and how long you go online, as you won’t have your laptop with you at all times.
Final thoughts
Reducing screen time can have positive effects on your focus, physical health, and sleep. Start by reducing low-value screen habits such as:
- Mindless social media scrolling
- Watching short-form videos for longer than planned
- Constantly checking messages and notifications
- Opening apps out of habit
- Using your phone during every short break
- Clicking from link to link with no clear goal
The goal here is to be selective with screen use, not eliminate screen time altogether. When used mindfully, digital tools are great for learning, research, and productivity.
