How do I set realistic screen time goals?

Research suggests that adults should aim for less than 2 hours of recreational screen time per day for optimal mental health. Setting specific, measurable goals creates accountability and makes abstract intentions concrete.

Start by tracking your current usage for a week to establish a baseline, then set a realistic reduction target—perhaps 30 minutes less per day initially. Studies show that people who set specific implementation intentions ("I will stop using my phone at 9 PM") are significantly more likely to achieve their goals than those with vague aspirations.

Review your progress weekly and adjust your targets as needed, celebrating small wins along the way.