Around the world, the amount of time we spend staring at a screen has surged. Reports vary by year and age group, but on average, sources estimate that adults in the United States spend roughly eight hours each day watching TV or surfing the internet on tablets, phones or computers.
For many of us, screen time is tied to our job roles and for others it’s essential to managing our day-to-day lives. But if you’re searching for ways to cut back on unnecessary screen time and boost your productivity, mindfulness and mental clarity, keep reading for some screen time tips.
Take stock of your screen time
Whether or not you’re looking to cut back on your screen time, it’s a good idea to know how much time you spend scrolling the internet or watching TV. If you’re ready to start a fall screen time reset, you can keep track of and set limits on your daily screen time and specific apps with a few tweaks to your phone or tablet’s settings. You can also set up weekly reports that tell you how much time you spend on your device each day.
If the amount of time you spend online seems overwhelming, don’t be too hard on yourself. Social media apps are designed to be addictive. The next time you swipe down to refresh your screen and watch something spin or spool while new content loads, consider how closely the process resembles a slot machine. Keep in mind that it takes time to break old habits and create new ones. That means adjusting to new screen time goals requires some patience.
Be SMART
Using the SMART framework can help you achieve a better tech-life balance:
Specific – Be clear about what you’re trying to accomplish.
Measurable – Decide how you will track your progress.
Achievable – Set small goals rather than aiming for a big goal that will take months to tackle.
Relevant – Make sure your goal is something that fits within your overall lifestyle.
Time-bound –Hold yourself accountable and set a duration and deadline for your goal.
Adjust your technology habits
It’s so easy to pull out your phone and check your email or log in to a social media app whenever you have a moment of downtime. We do it in the checkout line at the grocery store, while waiting in the carpool pick-up line and even before getting into bed at night.
Finding alternatives can be the key to breaking or changing your screen time habits. Find that book you’ve been meaning to read at your local library instead of bingeing a TV show or swap journaling for your evening social media scroll. You might be surprised at how much lighter you feel mentally or the joy you find in spending time with your thoughts.
Boost your digital wellness
Inevitably, we all spend time on our phones or tablets, as well as watching our favorite shows. It’s perfectly normal and healthy to enjoy these activities as long as they contribute to your well-being and happiness. If you find that watching shows or visiting social media accounts leaves you feeling discontent, it might be time for a digital detox.
Try not to fall into the comparison trap when it comes to other people’s lives and to focus on things happening in your own life that make you happy. That might mean making a new or old favorite recipe for dinner, moving your furniture around to refresh your living space or taking a walk with a friend to catch up and enjoy some fresh air.
Practice the 20-20-20 rule
In addition to monitoring your mental well-being when you spend time online, it’s important to pay attention to your physical health. Spending time looking down at your phone can take a toll on your neck and back muscles. Try raising your phone to your eye level by placing a pillow on your lap to prop up your arms if you’re watching a tablet or looking at your phone for more than 15 minutes. When it comes to your eye health and screens, consider investing in a pair of blue light-blocking glasses or a blue light filter for your device. Practicing the 20-20-20 rule can help prevent eye strain. To do this, every 20 minutes look at something roughly 20 feet away for 20 seconds. Try adding in a neck stretch as well to ease tight muscles in your neck and back.
So much of our daily lives is based online, from school schedules and communication to our jobs and finances. It can be easy to find that you’re spending more time than you’d like online. But with a few simple changes and a little awareness of your habits, you can adjust and enjoy your downtime in productive and healthy ways.
If you have more questions about screens and social media, check out our blog about the impact of social media on our mental health here.
