Survey: 46% of Gen Z take measures to limit screen time

Most people realize that they should reduce their tech use to improve their mental health. It’s part of a philosophy advocated by author Cal Newport, called digital minimalism: By deliberately choosing how we interact with technology, we can cut through the digital noise and enrich our lives.

But, most people would also admit that cutting back on tech use—indeed to live a better life—is easier said than done.

To examine the efforts, struggles, and attitudes surrounding digital minimalism, ExpressVPN conducted a survey in the U.S., UK, France, and Germany. We asked 4,000 individuals, from Gen Z to Baby Boomers, about their digital habits and the effects on their mental health and productivity.

What we found paints an interesting picture of how different generations are striving—or struggling—to find balance in their digital lives. These insights not only highlight the varied ways people are trying to achieve a more mindful approach to technology but also offer guidance on fostering healthier digital habits for all.

Device usage: A double-edged sword

Our survey reveals that managing the time we spend on our devices is a common, albeit unequal, struggle across all generations.

Which statement best describes your screen time habits?

Take Gen Z, for example. They’re making a notable effort to cut back on screen time, with 17% successfully limiting their usage on all or most days and another 29% mostly able to do so. However, 28% find it too tough to reduce their screen time, and 12% don’t try at all despite thinking they have too much screen time. A further 14% are comfortable with their screen time.

Millennials face similar hurdles. While 33% are effectively limiting their screen time and 16% manage it most days, a significant 25% struggle to cut back. Interestingly, 17% of Millennials are comfortable with their current usage levels, showing a divide within this group regarding digital habits.

For Gen X, the story is a bit different. About 24% are comfortable with their screen time, and only 12% limit their usage most days. Boomers, on the other hand, seem the most at ease with their digital habits. With 35% feeling comfortable with their screen time, they appear less dependent on digital devices. However, 18% of Boomers still actively limit their usage on all or most days.

Smartphones are the hardest to cut back on

So, which devices do respondents say are the hardest to put down?

• Smartphone: 61%
• TV: 23%
• Laptop/desktop: 21%
• Tablet: 12%
• Video games console: 6%
• VR headset: 1%

Unsurprisingly, mobile phones top the list, with 61% of respondents finding it difficult to cut back on their usage. Following closely are TVs and laptops, which also play significant roles in our daily routines.

German and French parents worry most about children’s screen time

The anxiety over screen time goes beyond one’s own use. For parents, it extends to how much time kids are spending on their devices. In fact, respondents are overall more concerned about their kids’ screen time than their own (based on the table above).

Are you concerned about how much time your child spends on their digital devices?

An alarming 83% of parents express some level of concern about their children’s screen time. German and French parents top the list with 87% expressing worry. The UK and the U.S. aren’t far behind, with 77% and 79% of parents, respectively, sharing similar concerns.

These worries aren’t without reason. According to the American Academy of Child & Adolescent Psychiatry, excessive screen time (more than two hours per day) can expose children to inappropriate content, disrupt their sleep, encourage a sedentary lifestyle, and lead to behavioral issues like increased aggression and attention problems. Academically, too much screen time can result in lower grades and reduced reading time. Moreover, it often replaces physical activities and family interactions, weakening family bonds and reducing overall well-being.

What’s keeping us glued to our devices?

Despite knowing it’s bad for us, why can’t we seem to put down our devices? The reality is, even though we’re aware of the adverse effects of excessive screen time on our mental health and that of our kids, breaking free from our digital habits is easier said than done.

What’s stopping you from reducing screen time?

Fear of missing out (FOMO)

One of the biggest culprits is fear of missing out, or FOMO. This anxiety keeps many of us, especially younger generations, constantly connected. For Gen Z, FOMO is a major barrier, with 40% of respondents admitting it keeps them glued to their screens. Millennials aren’t far behind, with 34% feeling the same pressure. The endless stream of updates, notifications, and social media posts creates a sense of urgency to stay informed and involved.

Lack of motivation

Another significant factor is the lack of motivation to disconnect. Even though many of us recognize the need to limit our screen time, finding the drive to do so is a different story. This issue affects 40% of Gen Z and 32% of Millennials. 

Work requirements

The demands of the modern workplace also play a role in our digital attachment. For many, being constantly connected is a work necessity. This is particularly true for Millennials and Gen Z, with 27% of respondents citing work requirements as a challenge. The blurred lines between professional and personal time make it harder to unplug and decompress, perpetuating a cycle of digital dependency.

Social pressure

Social pressure is another key factor. The need to be responsive and engaged with friends, family, and colleagues can make it difficult to step away from our devices. This pressure is felt across all generations, but more acutely by Gen Z and Millennials.

Different generations, different struggles

The challenges of reducing screen time vary widely across generations. For Gen X and Baby Boomers, the fear of missing out and lack of motivation are less intense. About 25% of Gen X and 35% of Boomers report no significant challenges in cutting down their digital consumption. In comparison, only 7% of Gen Z and 15% of Millennials feel the same way. 

Gen Z, having grown up with smartphones and social media, often sees digital connectivity as central to their social lives and identities. Millennials, who peaked during the rise of digital media, rely heavily on technology for both work and social interactions. In contrast, Gen X and Baby Boomers, who experienced life before the internet, may have a more balanced view of technology use. They have established offline habits and routines, making it easier for them to disconnect and less likely to feel the same level of dependency.

Embracing digital minimalism: The joy of missing out  

What could we be doing if we weren’t so tied to our devices? Instead of succumbing to the fear, anxiety, and frustration that come with our digital habits, we could be engaging in activities that contribute to our mental and physical well-being. Enter digital minimalism—a concept that’s gaining traction across all age groups.

What is digital minimalism?

Digital minimalism, a term popularized by Cal Newport in his book Digital Minimalism: Choosing a Focused Life in a Noisy World, is all about decluttering our digital lives and using technology in ways that truly enhance our well-being. Newport urges us to prioritize quality over quantity, evaluating the true value of each digital tool. Think of it as spring cleaning for your digital life, where the goal is to make tech work for you, not the other way around.

“Simply put, humans are not wired to be constantly wired. Digital minimalists see new technologies as tools to be used to support things they deeply value—not as sources of value themselves. Just as important: they’re comfortable missing out on everything else.” ― Cal Newport

How we’re embracing digital minimalism 

So, how are people putting digital minimalism into practice in their daily lives? Our survey highlights a few strategies:

One popular approach is setting specific times to check devices. For 43% of respondents who practice digital minimalism, this means deliberately carving out periods free from digital distractions. It’s a way to promote mental clarity and reduce the constant mental clutter that comes with being always connected.

Then there’s the use of apps that track or limit screen time, a strategy embraced by 27% of respondents. It’s quite the paradox: using technology to fight technology overuse. This highlights the complicated love-hate relationship we have with our digital devices, where we rely on tech solutions to manage the very issues they create.

Designating tech-free zones at home is another smart move, practiced by 22% of respondents. By creating spaces where technology is off-limits, people can foster environments that encourage relaxation and personal interaction, pushing back against the pervasive presence of screens in our daily lives.

And let’s not forget the 11% of respondents who participate in digital detox challenges. These are structured periods of complete disconnection, offering a proactive way to reset digital habits and rethink our relationship with technology. 

What’s driving the shift?

With the stress of constant connectivity, it’s no wonder many are turning to digital minimalism. But what’s at the heart of people wanting to dial back their screen time?

What are your main reasons for being more mindful about your screen time?

For many, it boils down to mental health. Our survey found that 45% of Gen Z and 39% of Millennials are reducing screen time to improve their well-being. The endless pings and updates can be overwhelming, leading to stress and anxiety. By cutting back on these distractions, people are finding a more peaceful, balanced life.

Another big driver is productivity. Gen Z (43%) and Millennials (38%) believe that fewer digital interruptions help them focus and get more done. Imagine how much more you can achieve when you’re not constantly checking your phone.

Spending quality time with family and friends is also a major motivator. Millennials are leading the charge, with 43% cutting back on screen time to connect more deeply with loved ones. Gen Z (36%), Gen X (38%), and Boomers (36%) are also valuing face-to-face interactions over screen time.

Reducing stress and anxiety is key, too. Gen Z (29%) and Millennials (30%) find that stepping back from screens helps them feel more at peace. Gen X (25%) and Boomers (21%) also appreciate the calming effects of less digital engagement.

The benefits of digital minimalism are hard to ignore. By cutting down on digital distractions, many are seeing significant boosts in their mental health. The constant buzz of connectivity and the pressure to stay updated can really take a toll, but when you dial back the unnecessary digital engagement, it opens up space for a more peaceful, balanced life.

In fact, 43% of our respondents reported noticeable benefits from embracing digital minimalism. By identifying and eliminating those unnecessary distractions, many are finding their lives to be more fulfilling and a lot less hectic.

Taking your digital minimalism to the next level

If you’ve also started cutting back on screen time and felt the benefits, you may be wondering how you can take your digital minimalism journey even further. Here are some tips to help you deepen your practice.

1. Prioritize your digital diet

Think of your digital consumption as your diet. Just as you choose nutritious foods, select high-quality digital content that enriches your life. Unsubscribe from newsletters and social media accounts that don’t add value. Instead, follow profiles and channels that inspire and educate you.

2. Reduce distractions

A surefire way to cut through the digital noise is by using tools designed to minimize interruptions. For example, a VPN download from ExpressVPN comes with an ad blocker that filters out most display ads, preventing them from loading and appearing on your browser. This not only speeds up your browsing experience and preserves your mobile data but also reduces distractions, allowing you to focus on what’s important. It also enhances your online safety by blocking ads that could carry malware or lead to phishing sites. 

3. Schedule tech-free activities

Plan regular activities that don’t involve screens. Whether it’s a weekend hike, a visit to a museum, or a cooking class, these activities can help you engage more deeply with the world around you and break the habit of constant connectivity.

4. Reflect and reassess regularly

Set aside time each month to reflect on your digital habits. Are there areas where you could cut back even more? Are there any new apps or practices that could help you stay focused and mindful? 

5. Embrace JOMO (Joy of Missing Out)

Shift your mindset from FOMO (Fear of Missing Out) to JOMO (Joy of Missing Out). Celebrate the moments when you’re offline and enjoy the freedom from constant notifications and updates. Use this time to connect with yourself and others on a deeper level.

Do you practice digital minimalism, or are you comfortable with your current screen time? Share your thoughts below.