WatchWell: Simple and Practical Strategies to Reduce the Negative Health Impact of Sedentary Screen Time

The purpose of this study is to determine the feasibility, acceptability, efficacy, and participant adherence in using home-based technologies and wearable devices and simple, practical strategies to reduce the negative impact that evening screen time may have on your health.

Inclusion Criteria * ≥26 years of age * BMI ≥ 27 kg/m2\*; ≥25 kg/m2, if Asian (full or multiple race)\*\* * Insufficiently active (per US National Guidelines for Physical Activity of 150 minutes of MVPA/Week) * Reporting an average of ≥3 hours of recreational sedentary screen time (rSST) per day, that usually extends at least until 9:00pm. * On a typical night, consumes calories (food and/or drink) after 8:00pm. * Meet at least 2 criteria for metabolic syndrome * Central adiposity: waist circumference \>40 inches (men); \>35 inches (women) * Elevated blood pressure: SBP \>130 mmHg and/or DBP \>85 mmHg OR controlled with medication * Low high density lipoprotein (HDL) cholesterol: \4 cups of coffee per day or equivalent) * Involvement in other physical activity, diet, or weight loss programs/studies * Weight change of 5% up or down in the last three months. * Drug abuse * THC use (smoking, edibles) * Excessive alcohol use (for women, 8 or more drinks per week; for men, 15 or more drinks per week) * Current smoker or user of any nicotine source - any amount or form (vapor/e-cig/tobacco/patch, gum, etc.) * Medications that markedly impact glucose metabolism and sleep (insulin, corticosteroids, growth hormone, melatonin) * Previous or current diagnosis of a clinical eating disorder (e.g., night eating syndrome, anorexia, bulimia, binge eating disorder); or self-report eating disorder behaviors * Unstable or poorly controlled blood glucose (e.g., hypoglycemia, fasting glucose greater than 125 mg/dL) * Chronic illness that may be associated with weight change (HIV/AIDS, active cancer, or uncontrolled thyroid disease) * Shift work * Recent or upcoming jetlag (travel 3 months prior and during study that is \>1 time zone away from Arizona) * Current practice of evening and nighttime blue light blocking. * Poorly controlled hypertension (SBP ≥165 or DBP ≥100) * Any condition or circumstance that would prevent compliance to the protocol * Use non-android phone as their primary/personal phone