Meta description: Too much screen time can lead to sleep disturbance including insomnia, mood swings, and other problems. Let’s learn how to kick this habit to the curb.
For most of us, a large part of the day requires looking at the screen and it’s mostly at work. Of course, that is inevitable but the time spent on screens outside work is totally our responsibility.
We are losing track of screen time. Just a few minutes ago, I was reading a blog about Spectrum Internet prices on my phone with the TV on. Screens are everywhere. While it’s impossible to escape them completely, there are ways to cut back on the time spent on screens to keep the eyes and the body from strain.
These are some ways that have helped me reduce screen time:
1: Eat Your Meals without a Screen
It’s tempting to eat your meal with the TV on. When not at home, some of us deliberately tune in to a video on our smartphones to enjoy the meal. Stop doing that this instant!
Make a rule of eating your meals without a screen. Give your eyes a break and savor your food. Make everyone in your family follow this rule
2: Get Rid of All Devices from the Bedroom
Having a TV, PC, laptop, game console or any other gadget in the room means it’s going to interfere with your sleep. Remove all such devices from the bedroom. Shut down all screens at least 2 hours before bedtime for a well-rested sleep.
3: Create a Schedule and Follow It
If you acknowledge that screen time is a problem, you are one step away from its solution. The best approach is to create a screen time schedule for yourself and your kids. Honor this agreement and reward the ones who follow the schedule.
While making your family obey the schedule, explain to them why limiting screen time is important. They will follow along better this way.
4: Socialize in Person
The internet has given us thousands of ways to stay in touch with our loved ones. But that has also kept us glued to our devices.
Instead of texting or calling them on the phone, try to catch up in person. Go out and socialize as much as possible. You will love it, I promise!
5: Set a Timer
Can’t help yourself when it comes to social media or gaming? A simple solution is to set a timer. Some social media apps let you set screen time limits per day. Certain apps track screen time as well. Use them to control the time spent on your gadgets.
6: Take Up a New Hobby
Not sure what to do without your phone? This is a sign you need a new hobby. So much can be done in leisure like reading a book, taking a walk, gardening, knitting, etc.
7: Disable Notifications
One thing that compels you to check your phone is notification. They are a powerful distraction. A few seconds of checking these notifications can turn into minutes and then hours. The best solution is to disable notifications.
8: Be Mindful of Picking up Your Phone
Know why you are picking your phone so often. Is it because of boredom or notifications? Checking messages? Find the cause and fix it.
9: Take Chargers Out of the Bedroom
Never keep the chargers beside your bed. This makes it much easier to spend time before bed in front of the screen. Maybe that’s why you can’t sleep properly.
10: Go Analog
Instead of pulling out your phone to take notes, use pen and paper. Get an alarm clock instead of setting an alarm on your phone.
Go analog as much as you can to stay away from the screen. You will be surprised to see how your productivity escalates.
11: Go to the Restroom without a Screen
Raise your hands if you are guilty of taking your phone with you to the restroom. No wonder your restroom trips are so long!
I am sure you know what to do to fix it…
12: Take Baby Steps
It’s impossible to cut back on-screen time just like that when we are heavily dependent on tech. Hence, there’s no pressure.
Take it one step at a time. Start introducing yourself to new habits one day at a time and success will follow.