The Screen Time Dilemma: Tech Leaders on Balance, Benefits, and Burnout
Screen time’s creeping up—Comparitech’s latest report just backs what we all feel in our bones.
Tech’s a godsend, but this non-stop scroll is messing with our focus, output, and sanity.
So, how do the masterminds building this digital world keep their own screen habits in check? We got personal with a crew of tech and business trailblazers, prying into the nitty-gritty of how they tame their device addiction.
From hard-won hacks to raw reflections on what’s worked (or bombed), their stories dish out unfiltered wisdom on wrestling balance from our always-on lives.
Read on!
Setting Screen Limits Boosts Sleep And Focus
I’ve definitely had to take control of my screentime–especially after realizing how much it was draining me mentally. I work in tech, so I’m on a screen all day, but I started noticing my attention span was shrinking and I was feeling constantly tired, even when I wasn’t doing much physically.
I think what helped me most was setting hard “off” hours. Like, after 8 PM, I leave my phone in another room and pick up a book or go for a walk. I also turned off almost all my notifications–I don’t need to know about every email the second it comes in. That change alone gave me back so much mental peace.
One of the biggest benefits? I sleep better. Like, noticeably better. And I’m more present with people–when I meet friends or family now, I’m not half-checking my phone, I’m there. It’s made my relationships stronger.
Nick Bach
Owner and Psychologist,
Grace Psychological Services, LLC
Balance Screen Use For Better Health
Managing screen time has become a crucial aspect of maintaining a healthy lifestyle, especially as our daily activities become increasingly digitized. One effective method I’ve found is setting specific time limits for using devices. Apps that monitor daily usage and provide reminders to take breaks are particularly helpful. Another strategy is designating tech-free zones in the home, such as the dining room, which encourages more face-to-face interaction with family during mealtimes.
From personal observation, excessive screen use can lead to eye strain and disrupt sleep patterns, especially when using devices late at night. On the flip side, screens have their benefits; they provide valuable tools for education and staying connected with loved ones. The key is finding a balance that works for your lifestyle and sticking to it. Establishing and adhering to guidelines around screen use can significantly enhance both your physical and mental health, keeping you active and engaged in the non-digital aspects of life.
Alex Cornici
Writer, Insuranks
Tech Boundaries Enhance Focus And Creativity
Managing screentime became a priority for me after I hit burnout from working across multiple screens all day–laptop, phone, tablet. I noticed constant fatigue, brain fog, and disrupted sleep. The worst part? I was always “on” but rarely present, even outside of work.
Now, I set tech boundaries like I set business goals. I use app timers, keep my phone out of the bedroom, and do one screen-free walk every day to reset my brain. On weekends, I batch social content so I can unplug more without guilt.
The benefit? Better focus, clearer thinking, and more actual rest. Cutting screentime didn’t hurt my productivity–it improved it. Less scrolling, more creating. That shift helped me show up better in work and life.
Georgi Petrov
CMO, Entrepreneur, AIG MARKETER
Digital Sunset Improves Sleep And Creativity
Managing screen time is something I’ve had to intentionally address both personally and within our team at Origin Web Studios, especially as our work inherently revolves around digital interfaces.
For me, the turning point came when I noticed my creativity diminishing after spending 10+ hours daily shifting between screens. I implemented a “digital sunset” approach, where all work-related screens shut down at 8pm. I’ve replaced evening scrolling with reading physical books and morning walks without my phone. The impact on my mental clarity and sleep quality has been remarkable – I’ve regained about an hour of deep sleep nightly according to my tracker.
On the benefits side, targeted screen time has been invaluable for continuous learning. I’ve developed skills through structured online courses that have directly translated to business growth. The key was switching from passive consumption to active learning.
The damage comes not from screens themselves but from mindless usage. I’ve observed team members who take regular screen breaks consistently produce more innovative design work than those who power through without pauses. We now encourage 5-minute nature breaks every 90 minutes, which has noticeably improved our creative output on web projects.
Balance is everything – screens are tools that can either enhance or diminish our lives depending on how intentionally we use them.
Harmanjit Singh
Founder and CEO,Origin Web Studios
Time-Blocking Enhances Focus And Relationships
Managing screen time is something I’ve had to be intentional about, especially as the demands of leading a company like Nerdigital require constant digital engagement.
Early on, I found myself losing track of time as I navigated emails, meetings, and the endless notifications that come with running a business. It wasn’t just the quantity of time I was spending on screens, but the quality of my focus was being affected.
One practice I’ve implemented is time-blocking. I’ve carved out specific blocks during the day where I focus exclusively on one task or activity–whether that’s deep work, strategy sessions, or even personal time like reading or exercise.
When I’m in one of those blocks, I make a conscious effort to limit distractions. For example, I turn off email and social media notifications, and I use tools to monitor screen time and app usage, which helps keep me accountable.
The other part of my strategy is setting boundaries for when I disconnect entirely. For me, this means no screens after a certain hour, particularly in the evenings. I try to spend that time with family or on offline activities that help reset my mental space.
Over time, I’ve realized that these boundaries have helped me maintain a healthier balance between work and personal life, ultimately making me more effective when I do engage with screens.
From personal experience, the benefits of managing screen time have been clear. I’ve noticed that when I’m not constantly glued to a screen, my creativity improves, and I can focus more deeply on strategic tasks without distraction. I’ve also found that limiting screen time has allowed me to be more present with people, which builds stronger relationships, both professionally and personally.
On the flip side, when I’ve ignored the need for balance, I’ve experienced burnout, stress, and the frustration of feeling disconnected from the world outside my devices.
The key takeaway for me is that while screens are essential in today’s world, it’s about how we use them. Intentionally managing screen time isn’t just about cutting down hours–it’s about making those hours count. It’s a practice I continue to refine as I learn more about how to balance productivity with well-being.
Max Shak
Founder & CEO,nerDigital
Screen Limits Improve Family Focus And Mood
Screentime is tricky, especially with kids around. I work in content, so I’m on screens a lot. But I’ve learned to treat it like sugar–it’s fine in small amounts, but too much throws everything off. When I don’t cut it off in time, I sleep worse, get headaches, and feel burned out way faster. Same goes for my kids.
We’ve set screen limits at home that actually work. No phones at dinner. No screens before school. And once a week, we all unplug for a few hours. The change in focus and mood is huge. Less screen chaos means better conversations, more creativity, and fewer meltdowns. It’s not perfect, but it helps us reset.
Natalia Lavrenenko
UGC & Marketing Manager,Rathly
Strong Boundaries Reduce Screen-Induced Burnout
Managing screentime has become a top issue for me, especially because I work almost exclusively online. It’s easy to slip into the trap of being constantly “on”–checking emails late at night, incessantly browsing through social feeds between activities, or bouncing between tabs as if you’re doing something constructive when, in reality, you’re simply overwhelmed.
Personally, I’ve seen both sides of the coin. On the downside, excessive screentime has had a negative impact on my sleep and concentrate. I’ve experienced times when I’d complete a workday and still find myself addicted to a screen–TV, phone, laptop–without truly turning off. It began to blur the borders between work and leisure time, which was detrimental to both my mental and physical health. Headaches, bad sleep, and that low-key burnout feeling? Been there.
Setting strong boundaries has helped me. I now attempt to divide my screen-intensive work into specified windows with appropriate breaks in between–no scrolling during lunch and no screen before bed. I’ve also reinstated simple habits like reading a physical book in the evenings and setting app limitations to gently remind me when I’ve reached my quota for specific platforms. Switching my phone to greyscale after 8 p.m. helps reduce the impulse to idly scroll.
But it isn’t all bad. Access to learning is one of the advantages of screentime, especially when used for educational purposes. I’ve learnt new skills, joined fantastic communities, and created a career–mostly from behind a screen. It’s all about being deliberate with it. Screen time isn’t the evil; it’s the unconscious intake that depletes us.
Peter Wootton
SEO Consultant, The SEO Consultant Agency
Adding Friction Reduces Late-Night Screen Use
For me, managing screentime wasn’t about some grand detox–it was about not feeling constantly fried. I realized it wasn’t how many hours I was on a screen, it was how I was using them. I’d finish a full workday, then keep scrolling out of habit, not intention. My eyes were shot, I wasn’t sleeping great, and my brain felt like a browser with 47 tabs open–none of them loading.
What helped wasn’t quitting cold turkey but adding friction. I took email and Slack off my phone, and I stopped bringing my laptop into bed. That alone cut my late-night screen use in half. And when I’m working now, I try to group tasks into offline vs online. If I’m writing a campaign brief, I do it on paper first. Sounds old-school, but it slows me down in a good way.
The benefit? Better sleep, less doom scrolling, and honestly, I don’t feel like a zombie by 4 p.m. anymore. It’s not perfect, but it’s sustainable–and that’s the part that stuck.
Austin Benton
Founder,Speaker Drive
Effective Strategies Reduce Screen-Induced Eye Strain
Extended screentime can lead to significant eye strain and related issues, particularly in office environments where lighting plays a crucial role. According to research, poor lighting combined with excessive screen use can exacerbate digital eye strain symptoms.
Effective Screentime Management Strategies: From personal experience, implementing the following practices has helped reduce negative impacts:
– Following the 20-20-20 rule, every 20 minutes, looking at something 20 feet away for 20 seconds
– Optimizing lighting conditions with LED lighting at approximately 3000K colour temperature
– Positioning screens to minimize glare and reflections
– Using blue light filters during evening hours
– Taking regular breaks from screen-intensive tasks
Experienced benefits of managed screentime:
– Improved sleep quality when limiting screen use before bedtime
– Reduced headaches and eye fatigue
– Better productivity during focused work periods
– Enhanced work-life balance
Experienced damages from excessive screentime:
– Computer Vision Syndrome symptoms (dry eyes, blurred vision)
– Disrupted sleep patterns when using devices late at night
– Decreased ability to focus on non-digital tasks
– Potential long-term eye health concerns
Creating an optimal environment is essential – experts recommend LED bulbs with color temperatures between 3000K-5000K that provide sufficient illumination without causing eye strain during long work sessions.
Paul Simmons
Commercial Director,Lumenloop
Family Screen Policy Encourages Responsible Usage
Lead by example, creating a family screen time policy and sticking to it. This includes how much time each device can be used for and how much time can be used for entertainment versus educational purposes.
Each device should also be limited in the amount of time it can be used for entertainment to avoid distractions. This also helps to prevent addiction and encourages children to be more engaged in other activities.
When a family screens policy is in place, children will learn how to use their time wisely and understand how to use the devices with moderation. This will also prevent overuse, which can cause anxiety and depression.
A family screen time policy will help your children to become more responsible with their screen time and make better use of their time.
Matthew Ramirez
Founder, Rephrasely
On behalf of the Techronicler community of readers, we thank these leaders and experts for taking the time to share valuable insights that stem from years of experience and in-depth expertise in their respective niches.
If you wish to showcase your experience and expertise, participate in industry-leading discussions, and add visibility and impact to your personal brand and business, get in touch with the Techronicler team to feature in our fast-growing publication.
