Why cutting back on screen time is harder than you think—and what to do about it

Living in the digital era comes with its own pros and cons. One of the major areas of concern nowadays is the constant attachment to screens and devices and their deteriorating effect on people’s mental well-being, productivity, and relationships. That’s why Gen Z and Millennials are trying to cut back on screen time, but it’s harder than one believes.

ExpressVPN’s research found that 46% of Gen Z take measures to limit screen time, while 28% want to do so but find it too difficult. Millennials are experiencing a similar fate, with 49% following measures to limit their screen activities but 25% finding it hard to do so.

Amidst the struggles, a significant rise has been noticed in the concept of ‘digital minimalism’. This popular philosophy, advocated by author Cal Newport, recommends that people modify their interactions with technology to cut through the digital noise and find mental peace.

Why are Gen Z & Millennials embracing digital minimalism?

Before understanding the appeal behind digital minimalism, let’s first understand what exactly it is. Digital minimalism is the intentional choice of how and when you use technology instead of constantly being plugged in. This is done to cut back on screen time and digital noise and enhance your overall mental well-being and productivity.

It’s more of a lifestyle choice that prefers quality over quantity. Don’t think of it as ditching technology entirely; it’s about modifying our interactions with tech tools in a good way. Gen Z and Millennials are leading the charge in popularizing the concept, while Gen X and Boomers have also recently joined in.

The study we discussed above was done across 4,000 individuals from the U.S., UK, France, and Germany while focusing on digital habits and their effects on various generations. The findings are unsurprisingly simple yet astonishing.

Screen time habits across various generations

Here is a snippet from the survey explaining the screen time habits of various generations, from Gen Z to Boomers:

Statement Gen Z Millennials Gen X Boomers I limit my screen time all or most days 17% 16% 12% 18% I am mostly good at limiting my screen time 29% 33% 28% 28% I know I should limit my screen time but I find it too difficult 28% 25% 22% 12% I know I use too much screen time but I don’t really try to limit it 12% 11% 14% 9% I am comfortable with how much screen time I have 14% 17% 24% 35%

This data reveals that struggles are constant across generations, and people have realized the need to limit screen time but are unable to manage it effectively. Interestingly, only 14% and 17% of Gen Z and Millennials are comfortable with their screen time, respectively. However, 24% of Gen X and 35% of Boomers are comfortable despite being engaged with their screens.

Why is it hard to reduce screen time?

Despite understanding the disadvantages of too much screen time, people are not able to cut back on it easily, regardless of their generation. But what makes it so hard? Why are people having difficulties while trying to reduce screen time? Let’s explore the major reasons:

Fear of missing out (FOMO)

The fear of missing out or FOMO is the biggest reason why people can’t limit their screen time. It makes us anxious, especially the younger generations, to miss out on social updates, notifications, and other tech fads.

Over 40% of Gen Z point out FOMO as the reason they stay hooked to their screens, and Millennials face similar struggles, with 34% of them citing the same reason. Meanwhile, 28% of Gen X and 19% of Boomers find FOMO the key culprit.

Work requirements

Modern workplaces and roles require being connected to the screen, and this is another major reason why people are unable to cut back on their screen time. 27% of Gen Z and Millennials face this struggle, while this number is only 16% and 8% for Gen X and Boomers, respectively.

Lack of motivation

People realize the need to reduce screen time but are not motivated to do so. This is one more primary reason behind too much digital attachment, especially for Gen Z and Millennials, with 40% and 32% of them struggling with it, respectively.

Social pressure

The social pressure coming from the need to be responsive and engaged with friends, family, and colleagues is another chief reason behind people being unable to reduce screen time. Similar to previous instances, younger generations are more affected here too.

26% of Gen Z cite it as a reason for not cutting back on their screen time, while 23% of Millennials say so. However, only 12% of Gen X and 6% of Boomers experience this.

It’s evident that different generations have varying struggles related to screen time. However, all of them understand the need to do so. Hence, digital minimalism is on the rise.

How to effectively cut back on screen time with digital minimalism?

Digital Minimalism is proving to be an effective counter-strategy to tackle over-reliance on our screens. The concept popularized by Cal Newport in his book Digital Minimalism: Choosing a Focused Life in a Noisy World, explains key methods to declutter our digital lives.

Here are the learnings from the book you can follow to reduce your screen time effectively and improve your mental health, productivity, and relationships:

1. Set specific times to check devices: By using this technique, you can help find periods free from digital distractions to promote mental clarity and eliminate the clutter of technology. 43% of the people who practice digital minimalism find this approach helpful.
2. Use apps to track or limit screen time: By using apps to track or limit screen time, you can stay aware and manage your digital life well. Most of the operating systems have built-in solutions for this these days.
3. Have tech-free zones at home: By creating tech-free spaces at your home, you can limit your screen time, and encourage mental relaxation and personal interaction. It’s practiced by 22% of the respondents of the survey.
4. Choose quality digital content: By choosing quality content, you can avoid staying hooked to the screen unnecessarily. You can unsubscribe from newsletters and quit social media accounts that are of no value and just hog up your attention.
5. Understand and Enjoy JOMO: “JOMO” stands for “Joy of Missing Out,” and you should embrace it while practicing digital minimalism. A gradual shift from FOMO to JOMO can help you reduce screen time significantly. You’ll start liking the moments when you’re offline and free from constant notifications and updates.

Final take

The digital struggles are real and it’s high time people realize the need to manage them. Now you understand why cutting back on screen time is harder and how digital minimalism is one of the most effective solutions for this problem.

If you’re practicing this concept, it’s essential that you regularly rethink and reassess your progress. It’ll help you go ahead even further, and eventually, you’ll be comfortable with the time you spend on your devices.

Featured image credit: Rob Hampson