How much time do you spend on social media each day? Could you reduce it this month?
Social media has become part of everyday life for many of us. While it can help us stay connected and informed, it’s also easy to spend more time scrolling than we intended, often without realising where the time has gone.
With changes expected to how young people access social media next year, August is a great opportunity for the whole family to build healthier digital habits together. Rather than expecting teenagers to make all the changes, adults can lead by example and show that everyone benefits from spending less time on their phones.
Don’t just tell teenagers to put their phones down—show them how.
Why we should all reduce our social media time
There is growing research showing that reducing screen time—particularly recreational screen time and social media use—can have benefits for physical health, mental wellbeing, sleep and relationships.
It is important to remember that social media is not always harmful. It can help people stay connected, find communities and access information. The aim is to create a healthier balance rather than remove it completely.
Improved sleep quality
Reducing screen time, particularly in the evening, can help improve sleep by reducing distractions and giving your brain time to relax before bedtime.
Better mental wellbeing
Taking regular breaks from social media may help reduce feelings of comparison, stress and pressure, while creating more time for activities that support mental wellbeing.
Increased physical activity
Research in children and young people consistently links higher recreational screen time with lower levels of physical activity.
Stronger family relationships
Creating phone-free moments, such as family meals or evening activities, can help improve communication and strengthen relationships.
Improved focus and productivity
Fewer notifications and less frequent checking can help you stay focused and be more present in the activities that matter.
Ways adults and teenagers can reduce social media use
- Replace the habit – Instead of simply deleting social media, replace it with something enjoyable such as reading, walking, exercising, listening to a podcast or learning a new skill.
- Lead by example – Young people are far more likely to develop healthy phone habits if they see the adults around them doing the same.
- Turn off notifications – Reducing notifications makes your phone less tempting to check throughout the day and reduces distractions.
- Set daily limits – Most smartphones and social media apps allow you to set daily screen-time limits that gently remind you when you’ve reached your goal.
Ideas as a family
- Create phone-free zones – Keep phones away from places such as the dining table and bedrooms to encourage conversation and better sleep.
- Have phone-free times – Choose times during the day—such as family meals, walks or evenings—when everyone puts their phones away.
- Agree the rules together – Discuss why reducing screen time matters and decide as a family what feels realistic. When everyone follows the same rules, it’s easier to stick to them.
- Find something new to enjoy – Use the extra time to try a new hobby, play a game, cook together, get outdoors or exercise as a family.
The Challenge
This month, challenge yourself to reduce your social media use by at least 30 minutes a day. Use that extra time to do something that benefits your health, your relationships or your wellbeing. If you have teenagers at home, take on the challenge together and support each other in building healthier digital habits.
If thirty minutes sounds too much, then you can always start smaller. Try reducing your social media use by just 5 minutes on the first day, then gradually increase this over the month until you reach your target.
