Clinical psychologist: 7 ways to reduce excessive screen time
February 23, 2026
Spending too much time looking at your phone, tablet or laptop? You’re not alone. Excessive screen time is a problem for many of us. But for cancer patients and their loved ones, the urge to zone out with a screen may be even harder to resist.
Why? Because often, you’re already feeling worn down and looking for reasons to be hopeful.
So, how do you cut back on screen time if you’re mentally and emotionally exhausted and don’t really want to live in the moment?
Try these seven tips.
Start by examining your motivations
People use devices to check out mentally for any number of reasons. Sometimes, it’s because they’re bored. Others, it’s because they’re feeling anxious or lonely.
Whatever your motivations might be, take a few minutes to unpack them occasionally as a part of your mental health care routine. The following questions can help get you started:
- How much time do I normally spend looking at a screen (not for work)?
- When do I typically do this?
- How do I feel when I first reach for my phone or tablet?
- How do I feel while I’m looking at it?
Plan ahead to give yourself alternatives
The answers may give you some valuable insights into your behavior. And, once you know which feelings you’re dealing with — and what situations trigger them — you can start taking steps to handle them more productively.
If you tend to get bored while waiting to see the doctor, for instance, bring a novel, some magazines or a puzzle book to your next office visit to help pass the time.
If you get stressed out while waiting for scan or blood test results, on the other hand, close your eyes and meditate for a few minutes, or slip on some headphones, breathe deeply and relax to the sounds of your favorite playlist.
If you just feel lonely when you’re at MD Anderson by yourself, ask a friend or loved one to join you for your next appointment. Bring a deck of cards or a magnetic mini-gameboard and play something — or just spend the time visiting and catching up.
The reason most people reach for their phones is simple: it’s easy. So, plan ahead and give yourself a different ‘easy’ button to push — one that won’t stress you out even further.
Understand the urge to doomscroll
As a species, we are wired to try to “figure things out.” Thanks to the digital revolution, that process usually involves a screen. Until now, though, we’ve never had access to this much information — and misinformation — all at once. Our brains and bodies simply cannot handle it sometimes and go into a state of overload.
Another problem is that people who are doing really well on cancer treatment don’t tend to go online and post about it. They just go quietly about living their lives. So, there’s already an inherently negative bias in that space. When you see bad news, your first impulse is usually to dive deeper, too. “Maybe just one more article,” the thinking goes. “If I keep looking, I just know I’ll find something that makes me feel better.” In a way, it’s very similar to a gambling addiction.
Unfortunately, we’re even more likely to behave this way when we’re feeling anxious or dealing with chronic stress. But because of how the internet and algorithms are set up, if you keep pushing forward, you’re more likely to encounter negative things than positive ones. And that can really send you spiraling down the rabbit hole.
Key takeaways
- Examine which feelings you might be avoiding.
- Plan ahead to give yourself alternatives.
- Use a timer to set limits on various apps.
- Make your bedroom a ‘no-screen’ zone.
Find something else to do
So, how do you counteract the urge to doomscroll?
It can help to understand where the impulse comes from. Many patients and caregivers report feeling a loss of control after a cancer diagnosis. Seeking information online feels like a simple and easy way to reclaim it. Unfortunately, it doesn’t always work that way. Instead of the reassurance you’re hoping to find, you end up finding its opposite.
In those situations, I recommend unplugging completely and doing something restorative just for you. Go outside and feel the breeze on your face, do some journaling, or just sit quietly and sip some tea for a few minutes.
If you’re an MD Anderson patient, you can also schedule self-care activities through MyChart without a referral. Current offerings at the Integrative Medicine Center include:
- music therapy
- meditation
- yoga
- guided imagery
- expressive writing
- breathing classes
- tai chi (coming soon)
- qigong (coming soon)
Some of these classes are exclusively virtual, but they’re still interactive and involve other people. So, they’re a much better choice than doomscrolling.
Set time limits on various apps
Avoiding screen time altogether is unrealistic — especially since a lot of us use computers and phones in our jobs. But you can take steps to control your recreational screen time and set some healthy limits.
If you find yourself wasting hours on social media every day, for instance, use the controls on your device to set timers. Give yourself a 10- or 15-minute limit per day before each app shuts off automatically.
Also keep in mind that what you’re using a screen for matters.
A video chat with a friend, for instance, is much better than consulting Dr. Search Engine or AI for advice. And, doing an online puzzle to counteract chemobrain is not nearly as bad as doomscrolling through endless newsfeeds. That’s especially true if you’re looking at a screen while sitting or lying down. People tend to become very lethargic in those situations, and being too sedentary is not good for anyone.
Restrict your screen time before bed
At night time, you’re not scrambling to make your next appointment, trying to get the laundry done, or rushing to get the kids to soccer practice. So, when you get caught up in doomscrolling late at night, it can be particularly bad for your health.
The blue light from screens can disrupt your sleep cycle, making a pre-existing condition worse if you’re already dealing with cancer-related fatigue. And, not getting enough sleep can negatively affect your immune system, as well as perceived pain levels and even cognitive function. So much of what you see online is not even real these days, due to filters and AI, that your body image can become distorted, too.
That’s why I recommend making your bedroom a no-screen zone. If that’s not possible, try not to look at any screen for at least an hour — or ideally, two — before bedtime.
Seek more connection with loved ones
Nobody ever looks back at their life and thinks, “If only I’d had a few more minutes to watch cat videos....” Doing things we enjoy with the people we care about most is what gives life meaning. So, why not give yourself more of those experiences now?
Even if you can’t go on your dream trip just yet, you can still read guidebooks together and discuss possible destinations.If you’ve always wanted to learn how to knit or do needlepoint, take a class or ask a friend to teach you, then bring the supplies to your next medical appointment.
The bottom line is that there are much better ways to spend your time than staring at a screen. If you focus on what you could be doing instead — and with whom — your screen time will most likely drop off naturally.
Catherine Powers-James, Ph.D., is a licensed clinical psychologist in our Integrative Medicine Center.
Request an appointment at MD Anderson online or call 1-877-632-6789.
Give yourself a different ‘easy’ button to push.
Catherine Powers-James, Ph.D.
Psychologist