We live in an increasingly digital world, and knowing how to reduce screen time has become essential to maintaining a balance between productivity and well-being. 

Thus, several studies indicate that excessive use of devices can affect mental health, sleep quality and even personal relationships.

Therefore, in this article we have brought you practical and easy-to-apply tips to reduce screen time and transform your routine!

Cell phones make our lives easier, but excessive use can be harmful. Therefore, learning how to avoid cell phone addiction is essential to maintaining balance and well-being.

Opal is an advanced app that helps you stay focused by blocking distracting apps like social media and messengers during specific periods. 

Thus, it allows you to schedule “deep work” sessions, where the user cannot access certain apps, encouraging healthier habits. 

With the “Focus Mode” function, Opal sends motivational notifications and tracks your progress, providing detailed reports on your performance. 

StayFree is one of the most complete applications for those who want to understand and control their cell phone use. 

This way, the app provides detailed statistics, such as time spent on each app, frequency of unlocking and usage patterns throughout the day. 

Additionally, the user can set daily limits for specific apps and receive alerts when they are about to exceed them. 

This detailed monitoring allows you to identify the main villains of screen time, helping you to implement conscious and effective changes.

Forest is an innovative app that uses gamification to encourage focus and reduce screen time. 

Whenever the user wants to focus on a task, he “plants” a virtual tree, which grows while the cell phone is not used. 

So, if the user leaves the app before the stipulated time, the tree dies, creating a strong visual incentive to maintain the commitment. 

With this approach, Forest turns focus into something rewarding, even allowing users to plant real trees in partnership with environmental projects.

Creating technology-free spaces at home is an essential step toward reducing distractions and strengthening real connections. 

Therefore, by delimiting screen-free environments, you encourage moments of rest and genuine interaction with the family.

Start by defining strategic areas, such as the bedroom and dining table, where cell phones and tablets are not welcome. 

This simple change improves the quality of your sleep, avoids constant interruptions and turns meals into more meaningful experiences.

In addition to improving concentration, this strategy helps to cultivate healthier and more balanced habits.

Constant notifications interrupt concentration and encourage excessive cell phone use. 

Therefore, silencing social media and email alerts can bring more focus and tranquility, as well as providing more peace of mind, reducing anxiety.

If you want to learn how to reduce screen time, start by limiting notifications to only what's essential. 

This way, with fewer distractions, you can make better use of your time and increase productivity, reducing the feeling of urgency that receiving too many notifications ends up causing.

Rediscovering hobbies away from the screen is a great way to balance your routine. Reading, cooking, playing sports or learning something new keeps your mind active.

Spending more time outdoors reduces stress and improves well-being. Simply seeking to relax without devices is a habit that brings immediate benefits.

If you're looking to reduce screen time, replacing your cell phone with manual activities or face-to-face meetings can transform your routine and strengthen real connections.

Science has shown that excessive screen use profoundly affects brain function, impacting attention, sleep and even stress levels. 

Want to start running but don’t know where to start? Staying motivated and tracking your progress can be challenging without the right tools.

Without proper planning, it’s easy to lose your rhythm or not progress as fast as you want. Plus, running without a coach can increase your risk of injury.

The good news is that there are running apps that help you create personalized workouts, track your performance, and keep your motivation high!