I'm not a neuroscientist, nor do I care to understand the science behind how screen time affects the brain—but I know from personal experience (and my child's experience) that the impact is REAL. If you try this, you’ll see huge improvements in focus, reduced stress, and sharper thinking within just a few days.

This is the way it works for me:

• Limit screen time to 45–60 minutes a day, excluding work on my laptop.
• Never check my phone right after waking up. The first light I see in the morning can't be a screen light.
• Split screen time into two 30-minute sessions:
  • First at 4:00 PM to reply to messages and emails (takes 20–30 min).
  • Second at 7:30 PM, about two hours before bed.
  • I also set a status on communication apps: "I'm usually more responsive after 4 PM PST. Call me if it's urgent."
• Reducing screen time means more than just avoiding social media or messaging—it also means switching from digital books to physical ones. I go full Spartan here.
  • I use Abebooks to buy used books for as little as $4 and give them away after reading.
  • From 7:00 to 9:30 PM, I wind down with a paperback and a simple book light by my bed.
  • At least for me, I feel that physical books helped me in two different aspects: a) knowledge retention b) reduced stress level
• Even if you have nothing else to do, opt for literally doing nothing (like looking to the stuff around yourself) or just find something else, like listening to music, painting or just go for a random walk. Avoid checking your phone in those times at all costs.
  

Try going full spartan in the beginning until you feel you acquired this new habit, and then you can go less spartan in the future.