How to Reduce Screen Time in Long Beach

In today’s hyper-connected world, screen time has become an invisible force shaping our daily routines, mental health, and social interactions. Nowhere is this more evident than in Long Beach, a vibrant coastal city where tech-savvy professionals, students, and families are increasingly glued to smartphones, tablets, and laptops. From scrolling through social media during lunch at the Pike Outlets to binge-watching streaming content after a long day at the beach, digital overuse is silently eroding the quality of life for many residents. Reducing screen time in Long Beach isn’t just about limiting device usage—it’s about reclaiming presence, connection, and well-being in a city that offers unparalleled natural beauty, cultural richness, and community opportunities. This guide provides a comprehensive, actionable roadmap to help Long Beach residents consciously reduce screen time, enhance real-world experiences, and foster deeper relationships with their environment and each other.

Step-by-Step Guide

1. Audit Your Current Screen Usage

Before you can reduce screen time, you must understand where it’s going. Start by reviewing your device’s built-in usage reports. On iPhones, go to Settings > Screen Time. On Android devices, navigate to Digital Wellbeing. These tools provide detailed breakdowns of daily app usage, notifications received, and pickup frequency. Pay special attention to which apps consume the most time—social media, streaming services, or games—and identify patterns. Do you reach for your phone first thing in the morning? Do you scroll during commutes on the A Line? Do you check notifications while walking along the Long Beach Boardwalk? Document these behaviors in a journal. Awareness is the first and most critical step toward change.

2. Set Clear, Realistic Goals

Once you’ve assessed your habits, establish specific, measurable goals. Avoid vague intentions like “use my phone less.” Instead, define targets such as: “No phone use during breakfast,” “No screens after 9 PM,” or “Limit social media to 30 minutes per day.” Use the SMART framework—Specific, Measurable, Achievable, Relevant, Time-bound. For Long Beach residents, consider tying goals to local activities: “Replace 1 hour of evening Netflix with a walk along the Belmont Shore pier,” or “Spend Sundays at the Long Beach Museum of Art instead of scrolling Instagram.” Setting goals aligned with your environment increases adherence and satisfaction.

3. Designate Screen-Free Zones and Times

Transform your home and daily routine into a sanctuary from digital intrusion. Designate key areas—such as the dining table, bedroom, and bathroom—as screen-free zones. In Long Beach, where many homes overlook the ocean or harbor, make your bedroom a device-free zone to improve sleep quality. Charge your phone outside the bedroom overnight. Establish screen-free times: the first 30 minutes after waking, during meals, and the final hour before bed. These rituals signal to your brain that certain moments are sacred for presence, not performance. Consider using analog alarms or wind-up clocks to eliminate the need for your phone as a wake-up tool.

4. Replace Screen Time with Local Experiences

Long Beach is rich with offline activities that naturally displace screen use. Replace scrolling with walking, biking, or kayaking. Explore the 5.5-mile Long Beach Boardwalk, the tide pools at El Dorado Nature Center, or the trails at Bluff Park. Join a free community yoga class at the Shoreline Village Amphitheater on weekends. Visit the Long Beach Public Library’s free workshops on photography, writing, or local history. Volunteer at the Aquarium of the Pacific or the Long Beach Greenbelt. These activities don’t just reduce screen time—they deepen your connection to the city and its people. Create a “replacement list” of five local experiences you enjoy and schedule them into your weekly calendar like appointments.

5. Use Physical Barriers to Limit Access

Remove convenience as an enabler of mindless scrolling. Store your phone in a drawer during work hours or while spending time with family. Use a traditional alarm clock instead of your phone. Keep your tablet in a cabinet, not on the coffee table. For families, implement a “phone basket” in the living room where all devices are placed during dinner or game nights. Consider using a smart lockbox that only opens at designated times—ideal for teens or children. These physical barriers create friction that interrupts automatic behavior. The extra step of retrieving your device often stops the impulse before it begins.

6. Schedule Weekly Digital Detox Blocks

Commit to one full day per week—perhaps Sunday—where you disconnect entirely from non-essential screens. Turn off Wi-Fi, leave your phone on airplane mode, and avoid streaming services. Use this time to explore Long Beach’s outdoor offerings: rent a bike and ride the Shoreline Pedestrian Path, picnic at Rancho Los Cerritos, or attend a free outdoor concert at the Long Beach Performing Arts Center. Many local businesses, like The Coffee Bean & Tea Leaf on 2nd Street or The Fish Market on the Bay, offer discounts for customers who leave their phones at the table. Make your detox day a ritual, not a chore. Over time, your brain will begin to crave these digital-free hours.

7. Engage in Analog Hobbies

Rediscover the joy of hands-on, screenless creativity. Take up sketching the harbor from the Queen Mary’s deck. Learn to knit or crochet at a local craft circle hosted by the Long Beach Public Library. Start a small herb garden on your balcony or join a community garden in the Belmont Heights neighborhood. Write letters to friends instead of texting. Play board games with family at the Long Beach Central Library’s game night. These activities stimulate different parts of the brain, reduce stress, and provide lasting satisfaction that digital stimulation cannot replicate. Keep a “hobby jar” filled with ideas—pull one out each weekend to try something new.

8. Involve Your Household and Community

Change is easier when it’s shared. Talk to your family about setting collective screen time goals. Hold weekly family meetings to discuss progress and plan screen-free outings—like a hike at the Los Cerritos Wetlands or a visit to the Long Beach Heritage Museum. Encourage neighbors to join a “No Screens on the Block” initiative, where households agree to keep devices away during evening walks or block parties. Long Beach has a strong culture of community engagement; leverage it. Host a potluck where phones are collected at the door, or organize a neighborhood book club that meets in person at the Central Library. Social accountability dramatically increases success rates.

9. Monitor and Adjust Regularly

Reducing screen time is not a one-time fix—it’s an ongoing practice. Every two weeks, revisit your usage reports and journal entries. Ask yourself: Did I meet my goals? What triggered a relapse? Was it stress, boredom, or loneliness? Adjust your strategies accordingly. If you find yourself reaching for your phone after a long shift at the Port of Long Beach, try carrying a small notebook instead. If evening scrolling is a habit tied to fatigue, replace it with herbal tea and a physical book. Celebrate small wins: “I walked to the beach instead of watching YouTube,” or “I read a chapter of a novel instead of checking TikTok.” Progress, not perfection, is the goal.

10. Embrace the Long Beach Environment as Your Ally

Long Beach’s unique geography—its coastline, parks, and walkable neighborhoods—is your greatest asset in reducing screen time. Use the city itself as a prompt for offline engagement. When you feel the urge to scroll, step outside. Walk toward the ocean. Notice the seagulls, the tide, the scent of salt air. Visit the Japanese Garden in El Dorado Park. Watch the sunset from the RMS Queen Mary’s promenade. The natural rhythms of Long Beach—tides, sunrises, seasonal festivals—offer grounding, sensory experiences that digital content cannot match. Let the city remind you: there’s more to life than a screen.

Best Practices

Start Small and Build Momentum

Trying to eliminate all screen time overnight is unrealistic and often counterproductive. Begin with one manageable change—like no phones during breakfast—and stick with it for a week. Once it becomes habitual, add another. Small, consistent changes compound into lasting transformation. Research shows that habit formation takes an average of 66 days; patience and repetition are key.

Use Environmental Cues

Design your surroundings to support your goals. Place your phone in another room while working. Keep a book or journal on your nightstand instead of a charging cable. Use a physical calendar to plan activities instead of relying on digital reminders. In Long Beach, hang a map of local trails on your wall and mark the ones you’ve explored. Visual cues act as silent prompts, reinforcing your intentions without requiring willpower.

Practice Mindful Technology Use

Not all screen time is equal. Distinguish between passive consumption (endless scrolling) and active use (video calls with family, researching a local event). Prioritize the latter. When you do use a screen, do so intentionally. Ask: “Why am I opening this app? What do I hope to gain?” This mindfulness interrupts autopilot behavior and restores agency over your attention.

Limit Notifications Ruthlessly

Notifications are designed to hijack your focus. Disable non-essential alerts on your phone—especially social media, news, and promotional apps. Keep only those critical for communication: calls, texts, and calendar reminders. Use “Do Not Disturb” during focused work or family time. In Long Beach, where distractions like traffic alerts or beach closures can be useful, selectively enable only those that serve your well-being.

Turn Boredom Into Opportunity

Most screen overuse stems from boredom or avoidance. Instead of reaching for your phone when you’re waiting in line at the Long Beach Transit Center or sitting in traffic on the 710, allow yourself to be bored. Observe your surroundings. Listen to the sounds of the city. Let your mind wander. Boredom is the birthplace of creativity and reflection. Keep a small notebook in your pocket to jot down thoughts that arise during these quiet moments.

Model Behavior for Children and Teens

Children learn by example. If parents are constantly on their devices, children will mirror that behavior. Set a tone of mindful tech use at home. Share your own screen time goals with your kids. Have family tech-free dinners. Play board games together. Visit the Children’s Museum of Los Angeles County in Long Beach. When children see adults engaging with the physical world, they internalize those values.

Use Technology to Fight Technology

Ironically, apps can help you reduce screen time. Use tools like Freedom, Forest, or Screen Time to block distracting apps during set hours. Set timers for social media use. Download audiobooks or podcasts for walks instead of scrolling. Use a digital journaling app like Day One to reflect on your progress—without opening social media. The key is to use these tools intentionally, not as another distraction.

Align with Long Beach’s Culture of Wellness

Long Beach has a strong ethos of health, sustainability, and outdoor living. Align your screen reduction goals with this culture. Join a local running group, participate in a beach cleanup, or take a tai chi class at the Long Beach Convention Center. When your goals are woven into the fabric of community life, they become more meaningful and sustainable.

Be Kind to Yourself

Relapses happen. You’ll have days when you binge-watch a show or scroll for hours. That’s okay. Avoid self-criticism. Instead, reflect: What triggered this? How can you respond differently next time? Self-compassion increases resilience and long-term success. Remember, reducing screen time is about balance—not deprivation.

Tools and Resources

Device-Based Tools

Modern smartphones come equipped with powerful built-in tools to monitor and limit usage. On iOS, Screen Time provides daily and weekly reports, app limits, and Downtime scheduling. Android users can use Digital Wellbeing to set app timers, enable Focus Mode, and view wind-down routines. Both platforms allow you to schedule “Do Not Disturb” during meals, sleep, or family time. Enable grayscale mode to make screens less visually stimulating—this reduces the urge to check them.

Third-Party Apps

For deeper control, consider third-party apps like Forest, which grows a virtual tree while you stay off your phone; if you leave the app, the tree dies. Freedom blocks distracting websites and apps across all devices. Flipd locks your phone for set periods and rewards you with points for staying off it. Moment tracks your usage and provides personalized coaching. For families, Apple’s Screen Time and Google’s Family Link allow parents to set limits and monitor usage remotely.

Local Long Beach Resources

Long Beach offers a wealth of free and low-cost offline resources to replace screen time:

• Long Beach Public Library: Free workshops, book clubs, art classes, and quiet reading spaces.
• El Dorado Nature Center: Guided nature walks, birdwatching, and educational programs.
• Shoreline Village: Weekly live music, farmers markets, and open-air dining.
• Long Beach Greenbelt: A 2.5-mile pedestrian and bike path connecting neighborhoods.
• Belmont Shore Art Walk: Monthly events featuring local artists and live performances.
• Long Beach Parks and Recreation: Free yoga, tai chi, and fitness classes at parks citywide.
• Long Beach Museum of Art: Rotating exhibitions and community art events.
• Queen Mary Events: Historic tours, ghost walks, and seasonal festivals.

Visit the City of Long Beach’s official website for a full calendar of community events. Many are designed to foster connection without screens.

Books and Media

Deepen your understanding with these recommended reads:

• Digital Minimalism by Cal Newport
• The Shallows: What the Internet Is Doing to Our Brains by Nicholas Carr
• How to Do Nothing by Jenny Odell
• Attention Revolution by Alan Wallace

Podcasts like “The Minimalists” and “The Art of Manliness” offer practical insights into intentional living. Avoid consuming these on your phone—listen on a dedicated device or use a speaker while walking the boardwalk.

Real Examples

Example 1: Maria, 34, Teacher and Mother of Two

Maria used to spend 6+ hours a day on her phone—scrolling Instagram during school breaks, watching YouTube while cooking dinner, and checking work emails late into the night. Her children often complained she wasn’t present. She started by implementing a “no phones at dinner” rule and charging her phone in the living room overnight. She replaced evening scrolling with reading physical books to her kids before bed. On weekends, she began taking her children to the Long Beach Botanical Garden, where they collected leaves and drew nature sketches. Within three months, her daily screen time dropped from 6.5 hours to 2.1 hours. Her children now initiate screen-free activities, like building forts or playing chess. “We didn’t just reduce screens,” she says. “We rediscovered each other.”

Example 2: James, 28, Software Developer

James worked long hours coding and spent his free time gaming or watching Twitch streams. He felt anxious, isolated, and physically sluggish. He started biking to work along the Long Beach Bike Path instead of driving. He joined a weekly volleyball league at the Recreation Park. He downloaded Forest and set a daily goal of 30 minutes of phone-free time during lunch. He began journaling about his walks past the Aquarium. After six months, his sleep improved, his anxiety decreased, and he started painting—something he hadn’t done since college. “The ocean became my therapist,” he says. “The screen was just noise.”

Example 3: The Martinez Family, 5 People

The Martinez family installed a “phone basket” in their living room during dinner and weekend movie nights. They replaced Netflix with board games like Catan and Scrabble. On Sundays, they explored a different Long Beach park each week—Rancho Los Cerritos, Bixby Park, or the Long Beach Shoreline Pedestrian Path. They created a “Discovery Jar” where each family member wrote down an outdoor activity they wanted to try. They pulled one each weekend. Within a year, they had visited 42 local spots. “We didn’t lose our screens—we just stopped letting them run our lives,” says the mother. “Now we know the names of the birds at the wetlands.”

Example 4: The Long Beach Library’s “Unplugged Sundays” Initiative

The Long Beach Public Library launched “Unplugged Sundays” in 2023, encouraging patrons to leave their devices at home and spend the day reading, drawing, or attending in-person workshops. Over 1,200 residents participated in the first six months. The library reported a 40% increase in physical book checkouts and a surge in attendance at craft and storytelling events. One participant wrote: “I forgot how quiet a library could be—and how loud my thoughts could become without notifications.”

FAQs

How much screen time is too much for adults in Long Beach?

There’s no universal number, but experts recommend limiting recreational screen time to under two hours per day for optimal mental and physical health. For many Long Beach residents, daily usage exceeds six hours due to work, commuting, and entertainment. The goal isn’t zero screens—it’s intentional use. If screen time interferes with sleep, relationships, or outdoor activity, it’s time to reassess.

Can I still use my phone for navigation or music while reducing screen time?

Absolutely. Functional use—navigation, music streaming, or calling—is not the same as passive consumption. The key is intentionality. Use your phone for a specific purpose, then put it away. For example, play a playlist on your speaker while walking the boardwalk, then turn it off and enjoy the sounds of the ocean.

What if my job requires constant screen use?

Many Long Beach jobs—from healthcare to tech—require screens. The goal is to separate work from personal time. Set clear boundaries: don’t check work emails after hours. Use a separate device for personal use if possible. Take screen breaks every 45 minutes: look out a window, stretch, or walk around the block. Even five minutes of real-world focus can reset your nervous system.

How do I handle social pressure to be online?

It’s okay to say no. If friends invite you to a group chat or Instagram live, respond with: “I’m taking a break from screens this week, but I’d love to meet for coffee.” Most people respect honesty. In Long Beach’s culture of authenticity, people often admire those who live intentionally. Your offline presence becomes a quiet form of leadership.

Is screen time reduction good for children?

Yes. The American Academy of Pediatrics recommends no screen time for children under 18 months and limited, high-quality content for older children. Long Beach offers abundant alternatives: playgrounds, libraries, nature centers, and community events. Encourage children to engage with their environment—building sandcastles at the beach, drawing at the Long Beach Children’s Museum, or planting a garden. These experiences build cognitive, emotional, and motor skills better than any app.

What if I miss the dopamine hit from scrolling?

Dopamine from scrolling is fleeting and addictive. Real-world activities—like a walk along the pier, a conversation with a neighbor, or finishing a book—deliver deeper, longer-lasting satisfaction. Start replacing one scrolling session per day with a real-world reward. Over time, your brain rewires to crave authentic connection over digital noise.

Can I reduce screen time without quitting social media entirely?

Yes. Use app timers to limit usage to 15–20 minutes per day. Unfollow accounts that trigger comparison or anxiety. Curate your feed to include only inspiring, educational, or uplifting content. Schedule one day a week to review your feed and unfollow or mute. Remember: social media is a tool, not a lifestyle.

Where can I find screen-free events in Long Beach?

Check the City of Long Beach Events Calendar, the Long Beach Public Library schedule, and community boards at local cafes like The Daily Grind or The Coffee Bean. Look for events labeled “no phones,” “analog,” or “unplugged.” Many art galleries, farmers markets, and park events encourage offline participation.

How long does it take to see benefits from reducing screen time?

Many people report improved sleep and reduced anxiety within one week. Mood, focus, and creativity often improve within two to four weeks. Deeper benefits—stronger relationships, increased self-awareness, and a sense of presence—develop over months. Consistency matters more than speed.

What if my partner or family resists reducing screen time?

Lead by example. Don’t pressure or lecture. Share your own positive changes: “I’ve been reading more and sleeping better.” Invite them to join you in a screen-free activity: “Want to walk to the pier this evening?” Over time, curiosity replaces resistance. Long Beach’s culture of wellness makes it easier to find allies.

Conclusion

Reducing screen time in Long Beach is not about rejecting technology—it’s about reclaiming your attention, your time, and your connection to the world around you. In a city blessed with sunsets over the Pacific, thriving public spaces, and a deep sense of community, every moment spent staring at a screen is a moment missed: the cry of a seagull, the laughter of children at the beach, the scent of salt air after rain, the quiet hum of a library reading room. This guide has provided practical, actionable steps—from setting screen-free zones to embracing local experiences—that empower you to take back control. The tools are here. The resources are abundant. The beauty of Long Beach is waiting. Start small. Be consistent. Be kind to yourself. And remember: the most meaningful moments in life rarely come through a screen. They come from presence—from walking, talking, listening, and simply being. Your phone can wait. The tide won’t.