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

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: \<40 mg/dL (men); \<50 mg/dL (women)
  * Elevated triglycerides: \>150 mg/dL OR controlled with medication
  * Elevated fasting glucose: ≥100 mg/dL OR controlled with medication

Exclusion Criteria

* Conditions related to sleep disruption, including lactation, pregnancy, mid-night care providers, sleep disorders, severe sleep apnea
* History of hypoglycemia
* Pacemaker
* Caffeine consumption in excess and/or after 5pm (excess equals \>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