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Screen Time Optimisation & Management

It’s not about zero; it’s about fit. This page helps you right-size screen time: app audits, time caps, focus modes, and swaps for tricky hours. You’ll make screens work for your goals—without losing joy.

Craig Selinger

Executive Function Coach
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Blog posts related to Screen Time

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Average Screen Time 2025: What the Numbers Mean

Screens now soak up more than six and a half hours of our daily lives over seven for Americans and nearly nine for Gen Z. Our 2025 screen time report unpacks the fresh numbers, from smartphone saturation to the rise of “doomscroll fatigue,” and translates data into action. Learn how constant connection strains attention, sleep, and mood and test three mini-detox tactics, from app timers to “analog power hours,” to reclaim calm, clarity, and healthier digital habits.
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Binge-Watch Balance: Limits for Streaming

Autoplay’s countdown makes “just one more” the default. To limit binge watching without losing the fun, pre-decide an episode cap, disable autoplay, and pair the end of each session with an offline reward (tea, journaling, stretch). Stand up at every credit roll and ask, “Am I still watching by choice?” Host short watch-parties for social benefit, and keep the day’s first/last 30 minutes screen-free. These tiny, evidence-backed tweaks transform marathon nights into mindful, guilt-free streaming.
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Phone Free Mornings: Start the Day Stress Free

Your alarm shouldn’t catapult you into email overload. Trade the reflexive scroll for a phone-free morning routine and watch the day transform. Research shows that spending even the first sixty minutes screen-free steadies cortisol, sharpens focus, and lifts mood. Instead of notifications, greet the dawn with journaling, gentle stretches, or a quiet cup of coffee. Within a week you’ll notice calmer thoughts, clearer priorities, and more intentional tech use - proof that one morning without phone can reset your whole day.
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Screen Time Management for Kids: Family Contracts

Power struggles over tablets drain family peace; a written tech pact turns tension into teamwork. Gather everyone, list shared values like sleep, homework, and laughter, then co-create clear rules on apps, timing, and bedroom screens. Sign, post on fridge, and check wins every Friday, adjusting one clause together. Add a charging basket at dinner, 25-5 homework timers, and praise streaks instead of scolding slips. Kid-approved boundaries build lifelong digital balance and lighter evenings for everyone.
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Offline.now is your practical guide to reclaiming time, focus, and joy in a world of endless screens.

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Logo for Offline.now with the text "Offline" in blue and "Now" in Green.
Offline.now is your practical guide to reclaiming time, focus, and joy in a world of endless screens.

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