How to Manage Screen Time and Digital Wellbeing (For Seniors)

Phones, tablets, and computers are wonderful tools. They help us keep in touch with family, learn new things, and manage our health. But like most good things, it is possible to have too much of them. If you have ever looked up from your phone and realised an hour has disappeared, or if your eyes feel tired and dry after using a screen, this guide is for you.

We will walk you through how to check how much time you actually spend on your devices, how to set sensible limits, and how to protect your eyes and sleep. None of this means giving up technology — it means using it in a way that keeps you feeling good.

How Much Screen Time Is Healthy?

There is no single magic number, because it depends on what you are doing. Watching a video call with your grandchildren is very different from mindlessly scrolling through social media for two hours.

That said, most health experts suggest the following guidelines for adults over 60:

• Take a break every 30 minutes. Stand up, stretch, or look out of a window.
• Aim for no more than 2 hours of passive screen time per day. Passive time means things like scrolling social media or watching videos with no particular purpose.
• Active screen time is different. Using your phone to learn a language, track your health, or video call a friend counts as active and purposeful use. This is generally fine in larger amounts.
• Avoid screens for at least one hour before bed. The light from screens can interfere with your sleep.

The most important thing is awareness. Once you know how much time you are spending, you can make your own decisions about what feels right.

How to Check Your Screen Time

Both iPhones and Android phones have built-in tools that show you exactly how much time you spend on your device each day. Here is how to find them.

On iPhone (Screen Time)

1. Open the Settings app (the grey cog icon).
2. Tap Screen Time.
3. You will see a summary showing your daily average and which apps you use the most.
4. Tap See All Activity to get a detailed breakdown by day or week.

If Screen Time is not turned on yet, tap Turn On Screen Time and follow the prompts. It only takes a moment.

If you are new to iPhone, our guide on how to set up a new iPhone covers Screen Time setup as part of the initial process.

On Android (Digital Wellbeing)

1. Open the Settings app.
2. Scroll down and tap Digital Wellbeing & Parental Controls (on some phones this is simply called Digital Wellbeing).
3. You will see a circle chart showing your screen time and your most-used apps.
4. Tap the chart to see a more detailed daily or weekly breakdown.

If you have just got a new Android phone, our Android setup guide walks you through the full process, including Digital Wellbeing settings.

Setting Daily Limits on Apps

Once you can see where your time goes, you might want to set limits on certain apps. For example, you might decide that 30 minutes on Facebook per day is enough.

On iPhone

1. Go to Settings then Screen Time.
2. Tap App Limits, then tap Add Limit.
3. Choose a category (like Social) or a specific app.
4. Set the amount of time you want to allow each day.
5. Tap Add.

When you reach your limit, a gentle reminder will appear on screen. You can choose to ignore it if you really want to, but most people find that the nudge is enough to make them put the phone down.

On Android

1. Go to Settings then Digital Wellbeing & Parental Controls.
2. Tap the circle chart to see your apps.
3. Tap the app you want to limit, then tap App Timer.
4. Set your daily time limit and tap OK.

When you hit the limit, the app icon will grey out for the rest of the day. Again, you can override this if needed, but it is a helpful reminder.

Reducing Blue Light at Night

Screens give off a type of light called blue light. During the day, this is perfectly fine. But in the evening and at night, blue light can trick your brain into thinking it is still daytime, which makes it harder to fall asleep.

Both iPhones and Android phones have built-in features that warm up the screen colour in the evening, reducing blue light. This gives the screen a slightly yellowish or amber tint, which is much easier on your eyes.

On iPhone (Night Shift)

1. Open Settings, then tap Display & Brightness.
2. Tap Night Shift.
3. Turn on Scheduled and set it to come on automatically in the evening (for example, from 8pm to 7am).
4. Use the slider to adjust how warm the colour looks. Start in the middle and adjust to your liking.

On Android (Night Light or Bedtime Mode)

1. Open Settings, then tap Display.
2. Look for Night Light (or Eye Comfort on some Samsung phones).
3. Turn it on and set a schedule so it activates automatically each evening.
4. Adjust the intensity slider to your preference.

You can also try Bedtime Mode (found in Digital Wellbeing on most Android phones), which turns the screen to greyscale and silences notifications at your chosen bedtime. This makes your phone much less tempting to pick up at night.

Managing Notifications

Notifications are those little banners, sounds, and vibrations that pop up throughout the day. Some are important, like a message from your daughter or a reminder to take your medication. But many are not important at all — app updates, promotional emails, game reminders, and news alerts can all wait.

Too many notifications pull your attention back to your phone constantly, which adds up to a lot of extra screen time without you even realising it.

How to Turn Off Non-Essential Notifications

On iPhone:

1. Go to Settings, then Notifications.
2. You will see a list of all your apps.
3. Tap any app you do not need instant alerts from (such as a shopping app or a game).
4. Turn off Allow Notifications.
5. Keep notifications on for important apps like Phone, Messages, and any health or medication reminders.

On Android:

1. Go to Settings, then Notifications (or Apps & Notifications).
2. Tap App Notifications to see the full list.
3. Turn off notifications for apps that are not essential.

A good rule of thumb: if an app's notification has never been genuinely useful or urgent, turn it off. You can always open the app when you choose to, rather than being interrupted.

Eye Care Tips for Screen Users

Spending time on screens can cause eye strain, dryness, and headaches, especially as we get older. Here are some practical tips to keep your eyes comfortable.

Follow the 20-20-20 Rule

Every 20 minutes, look at something 20 feet away (about 6 metres) for 20 seconds. This gives your eye muscles a chance to relax. It sounds simple, but it makes a real difference.

Make the Text Bigger

If you find yourself squinting or leaning in to read your screen, the text is too small. Making it bigger reduces strain significantly. We have a step-by-step guide on how to make text bigger on your phone that covers both iPhone and Android.

Adjust Your Screen Brightness

Your screen should be roughly the same brightness as the room around you. If your screen looks like a glowing torch in a dim room, it is too bright. If it looks grey and dull, it is too dim. Most phones have an auto-brightness setting that handles this for you:

• iPhone: Settings then Display & Brightness, turn on True Tone and make sure auto-brightness is on (under Settings then Accessibility then Display & Text Size).
• Android: Settings then Display, turn on Adaptive Brightness.

Keep Your Screen Clean

A smudged, dusty screen is harder to read and forces your eyes to work harder. Give your screen a gentle wipe with a soft, dry cloth each day.

Blink More Often

This sounds odd, but studies show that people blink far less when looking at a screen. Blinking keeps your eyes moist and comfortable. If your eyes feel dry, make a conscious effort to blink regularly, and consider using lubricating eye drops (available from any chemist without a prescription).

Taking Proper Breaks

Breaks are not just good for your eyes — they are good for your body, your mind, and your mood. Sitting in one position for too long can cause stiffness, back pain, and poor circulation.

Here is a simple break schedule that works well:

• Every 30 minutes: Stand up and stretch for a minute. Roll your shoulders, stretch your arms above your head, or walk to the kitchen for a glass of water.
• Every hour: Take a proper 5 to 10 minute break. Walk around, step outside for fresh air, or make a cup of tea.
• After 2 hours: Take a longer break of at least 20 to 30 minutes away from all screens.

If you find it hard to remember, set a timer on your phone. On iPhone, simply say "Hey Siri, set a timer for 30 minutes." On Android, say "Hey Google, set a timer for 30 minutes." It is the easiest reminder you will ever set up.

Building Healthy Tech Habits

Managing screen time is not about using your phone or tablet less — it is about using it better. Here are some habits that many seniors find helpful.

Create Phone-Free Zones

Decide on certain places or times where you will not use your phone. Popular choices include:

• The dinner table. Enjoy your meals without distractions.
• The bedroom. Charge your phone in another room overnight. This removes the temptation to check it before sleep or first thing in the morning.
• During walks. Leave your phone in your pocket and enjoy the fresh air.

Use Tech for Things That Enrich Your Life

Not all screen time is equal. Here are some genuinely positive ways to use your devices:

• Learning something new. Apps like Duolingo (for languages) or YouTube tutorials (for hobbies like gardening, cooking, or painting) turn screen time into personal growth.
• Staying social. Video calls with family and friends, or joining online groups related to your interests, can reduce loneliness and keep you connected.
• Health tracking. Many phones can track your steps, remind you to take medication, and even monitor your heart rate. This is screen time that directly benefits your health.
• Reading. Using a reading app or e-reader is a wonderful alternative to passive scrolling.

Be Intentional

Before you pick up your phone, ask yourself: "What am I picking this up for?" If you have a clear purpose — checking the weather, replying to a message, looking up a recipe — go ahead. If the answer is "I'm just bored," consider doing something else first, like going for a short walk or reading a book.

This small habit can dramatically reduce the amount of time you spend on your phone without even noticing.

A Quick Daily Checklist

Here is a simple checklist you can follow each day:

• Check your Screen Time or Digital Wellbeing report once a week.
• Keep notifications turned off for apps that are not essential.
• Use Night Shift or Night Light every evening.
• Follow the 20-20-20 rule when using any screen.
• Take a proper break every 30 to 60 minutes.
• Put your phone away at least one hour before bed.
• Use your device for at least one enriching activity each day (learning, socialising, or health).

You do not need to do everything at once. Pick one or two habits to start with, and add more over time.

Frequently Asked Questions

Is too much screen time bad for my health?

Extended screen time can contribute to eye strain, headaches, disrupted sleep, and a more sedentary lifestyle. However, the key factor is how you use your time, not just how much. Active, purposeful use (video calls, learning, health tracking) is far better than hours of passive scrolling. Following the tips in this guide — taking regular breaks, using blue light filters at night, and managing notifications — will help you enjoy technology without the downsides.

Will reducing screen time mean I lose touch with family and friends?

Not at all. The goal is to cut back on low-value screen time (endless scrolling, unnecessary notifications, background TV on your tablet) while keeping the high-value activities like video calls and messaging. Most people find that once they reduce distractions, they actually have more time and energy for meaningful conversations with the people they care about.

Can I set my phone to remind me to take a break?

Yes. Both iPhone and Android can set timers using voice commands ("Hey Siri, set a timer for 30 minutes" or "Hey Google, set a timer for 30 minutes"). On Android, Digital Wellbeing also includes a Take a Break reminder feature. On iPhone, you can schedule Focus modes that pause notifications at certain times. These gentle nudges make it much easier to step away from the screen regularly.

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Technology is at its best when it improves your life without taking over. With a few small adjustments — checking your screen time, setting sensible limits, protecting your eyes, and being intentional about how you use your devices — you can enjoy all the benefits of modern technology while keeping your health and wellbeing front and centre.