Digital Screen Time Awareness: Finding a Healthy Balance
June 1, 2026
Many of us use phones, tablets, computers, and televisions every day to stay informed, connected, and entertained. These tools can make life easier — especially when managing health information, connecting with family, or enjoying hobbies. But spending too much time looking at a screen can affect our eyes, posture, and overall well-being. Taking time to become aware of your digital screen habits can help you stay healthier and feel more energized.
Why screen time awareness matters
Digital devices are designed to keep our attention. While they can be useful, long periods of screen time may lead to:
Eye strain
Staring at screens for long periods can make your eyes feel tired or dry.
Poor sleep
Screen light, especially in the evening, can make it harder to fall asleep.
Neck and shoulder discomfort
Looking down at a phone or tablet can ruin posture and strain muscles.
Less physical activity
More time sitting in front of a screen can mean less movement throughout the day.
Less social activity
Devices and social media can connect us to those that don’t live near us but they can also isolate us. Comparison or even perceived online connection can prevent us from forming and nurturing in-person relationships.
Being mindful of how and when you use digital devices can help reduce these effects.
Simple tips to manage screen time
You don’t have to give up your favorite shows or apps. Small adjustments can make a big difference.
Follow the 20-20-20 rule
Every 20 minutes, look at something about 20 feet away for at least 20 seconds. This helps relax your eyes.
Take regular movement breaks
Stand up, stretch or walk around every 30-60 minutes when using a device. You can also use your fitness benefit, One Pass® to join a gym or try a workout class.
Adjust your screen settings
Increase text size, reduce brightness, and use “night mode” or blue-light filters in the evening.
Create screen-free times
Consider turning off screens during meals or at least one hour before bedtime.
Balance screen time with other activities
Reading a book, gardening, walking, or calling a friend are great ways to stay engaged without a screen.
Practice Meditation
Meditation practices can make us more aware of our internal dialogue and reduce the tendency to want to scroll and “zone out”.
Be social
Technology has given us great advantages to stay in touch with loved ones near and far and research tells us that we still need in-person relationships to remain healthy.1 If you need a little help finding in-person relationships, try using Grouper with your One Pass benefit. One Pass organizes in-person social activities where you can meet people with similar interests and build friendships.
Use technology to support your health
Digital tools can still support your health when used thoughtfully. For example, technology can help you schedule telehealth appointments with your doctor, track medications or appointments, stay connected with friends and family through video or phone calls, and access wellness resources and educational programs such as our website, blog, and portal.
The goal isn’t to avoid technology — it’s to use it in ways the support your health and daily routine.
A healthy balance
Awareness is the first step toward healthier screen habits. By taking short breaks, protecting your eyes and prioritizing movement and socializing, you can continue to enjoy technology while caring for your well-being.
1 In-person and virtual social interactions improve well-being during the COVID-19 pandemic - ScienceDirect
Nathan Liang, Samantha J. Grayson, Mia A. Kussman, Judith N. Mildner, Diana I. Tamir, In-person and virtual social interactions improve well-being during the COVID-19 pandemic, Computers in Human Behavior Reports, Volume 15, 2024, 100455, ISSN 2451-9588, https://doi.org/10.1016/j.chbr.2024.100455.