A 2024 report revealed that internet users spend 400 minutes (nearly 7 hours!) online on average. This comes to about 47 hours a week and 101 days a year. It’s estimated that at this rate, a person who lives until 80 years old will spend more than 17 years of their life using the internet. 

These are some concerning numbers, if I were to say so myself. However, how we utilize our screen time is more important than how much time we spend looking at the colorful pixels, says Matthew Lapierre, Ph.D., an associate professor of communication.

Streaming TV in the background while doing chores at home doesn’t compare to spending 40 hours a week staring at your computer. 

“My own smartphone research shows that if I’m using my smartphone to connect interpersonally, I’m doing better as a human being,” he tells Fortune. “I’m feeling more connected; I’m feeling a greater sense of belonging.”

Our screen time can become less wasteful and more fulfilling if we prioritize quality over quantity. All we have to do is engage with content that is more enriching and purposeful. Being cautious of screen consumption in this way can be beneficial but we shouldn't panic about it unless it starts to negatively impact our lives. 

While mindless scrolling can be enjoyable, it can also be very unproductive. The Internet has this funny tendency to hijack our attention, which leads to getting fewer things done. When we are online, we become distracted and wasteful of time, which steals our focus and energy from work. 

Productivity expert and owner of Productivity Accelerator, Lenny Richardson, partially agrees. "For many individuals, the internet can be a hindrance to productivity. With constant notifications, an endless feed on social media platforms, and the prevalence of misinformation that often appears at the top of Google searches, it’s easy to get sidetracked and fall short of one’s goals," he says.

"However, for some people, the internet is an invaluable tool that enables them to amplify their efforts and achieve significant results. The key is to recognize that the internet is a tool that one can either use effectively or be used by it."

The solution for people who find the Internet a threat to their productivity isn’t to go cold turkey without their devices or Internet connection. This is neither realistic nor possible, as many depend on it for their work and life. Instead, we should be more disciplined and learn to be intentional with how we spend our time online, says Richardson.

"This involves setting clear boundaries, blocking distracting websites, and utilizing productivity tools to maintain focus. Like any tool, the key to success lies in how you implement these strategies. It’s essential to train yourself to resist the attention traps that online platforms can present in order to fully benefit from what the internet has to offer," he further explains.

Sometimes all it takes to prevent one from doomscrolling for 30 minutes is to move their phone to the other side of the room or another room entirely. Integrating time limits can also be helpful. Various apps or even Instagram’s “take a break” feature can ensure that you stick to the boundaries you set yourself around spending time online. Websites like BlockSite also offer focus mode, which allows users to use only pre-approved work-related websites, which can increase productivity.

However, one of the things that helps us to remain most productive is taking breaks. Chances are that picking up your phone to check notifications or do some Instagram scrolling is your idea of rest, but this usually has the opposite effect. It burdens your brain with even more information and you become more fatigued and less willing to go back to your task. Instead, try a change of scenery, take 5 minutes to get a breath of fresh air, or squeeze in a lap around the park.

Meanwhile, Richardson recommends creating a time budget using a planner or calendar app. "Essentially, this means pre-planning your day by the hour and setting alarms to remind you to refocus and stay on track. I also highly recommend minimizing social media usage or scheduling specific times to use it without guilt.

A great tool I like to use is a Pomodoro Timer extension for my web browser. This tool allows you to work in set intervals, and after each interval, an alarm will sound to indicate it's time for a short break. Using this approach creates a sense of urgency in your work, as you know an alarm is coming. This urgency helps you remain focused on your goals or tasks," he tells us.

A few other great tips are to track your productivity and browse with purpose. Computers and phones can track how much time you spend on particular websites. Take a look at them. How much time do you spend on email or mindless browsing or chatting in an 8-hour day? Seeing your habits that could be altered might spark your desire to interact with screens differently. And don’t browse just to browse. It doesn’t really help us to unwind. Instead, try to break the habit and begin interacting with technology with a purpose in mind. It’s not always necessary to be productive, but it can be beneficial to be aware and not waste time away once in a while.