Healthy Screen Time Habits for Adults and Families

Computers are essential for work, study and entertainment. The goal is not to avoid them but to use them in a way that supports your health and attention.

Build movement into your day

• Set a timer to stand up every 30 to 60 minutes.
• Take phone calls standing or walking.
• Try simple stretches for your neck, shoulders, wrists and back.

Protect your sleep

• Try to stop using screens at least an hour before bed.
• Use night mode if you need to use a device in the evening.
• Keep computers and phones out of the bedroom if you can.

Be intentional

Ask yourself why you are using the screen. Working, learning and connecting with friends are different from scrolling without purpose. Turn off notifications you do not need, and group email checks into set times.

Keep a good balance

Make time for outdoor activity, in-person conversation, hobbies and exercise. These support both physical health and mood.

Family guidelines

• Agree on screen-free times, such as meals.
• Keep the family computer in a shared space when children are young.
• Use parental controls and safe search features, and talk openly about what children see online.
• Lead by example. Children copy adult habits.

Digital wellbeing tools

Windows and mobile devices include screen time and focus tools. Focus sessions and notification settings can help you protect your concentration.

Listen to your body

Persistent headaches, pain, sleeplessness or low mood may be related to how you use technology, but they can have many causes. Speak to a doctor or qualified professional if you are worried. This article is general information, not medical advice.

This article is for general information only and is not professional advice. Features, prices and menu names may change between software versions. See our disclaimer.