5 Ways to Reduce Screen Time and Disconnect
We get it, screen time is important! Screens have become an integral part of how our society functions. From computers, where much of our work and administrative duties are handled, to powerful cell phones that can perform a multitude of helpful tasks. We can read emails, keep calendars, text, check the weather and news updates, track our health goals, and pay bills. It can feel challenging to separate ourselves from these ever-present screens. But, statistics indicate that it can be essential to our health to make the effort to reduce screen time.
The physical impact is something to consider, such as eye strain and posture, but the mental strain can also be significant. Additionally, it’s helpful to consider the activities being pushed out of our lives due to too much screen time, such as exercise, meal prep, time with family and friends, time spent outdoors, or time spent developing hobbies.
Screen Time and Your Health
While technology offers many benefits, excessive screen time may affect sleep, stress levels, focus, posture, physical activity, and overall wellness. Many adults spend several hours each day looking at phones, tablets, computers, and televisions. Finding healthy boundaries with technology can help create more time for movement, relationships, outdoor activities, and self-care.
Effects on the Brain
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Victoria L. Dunckley, M.D., author of the book Reset Your Child’s Brain, and an integrative child psychologist, has weighed in on the impact of screens on adults. She had this to say. “Interactive screen-time affects an adult’s frontal lobe, too, so even moderate but daily use can cause a parent to become disorganized, exhibit poor impulse control, lack self-discipline, and have trouble following through on goals, including establishing healthy limits to reduce screen time. Screen time also affects an adult’s body clock, melatonin levels (which affect gut health), and physical health. And just as with children, these effects are more likely to occur if a parent is stressed, not sleeping well, or has difficulty in those areas to begin with.”
Wow! Those are some significant side effects to consider when it comes to picking up your phone or flipping on the television. Interestingly, one thing to consider is not necessarily how much time is spent on a screen, but how often the “pick-ups” are occurring. Each time we pick up our phone, our focus and concentration are interrupted. This results in less efficient usage of our time. And, there is pretty good data to back this up.
Track your Screen Time Usage
Studies consistently show that many adults spend several hours each day on their phones and check them dozens of times throughout the day. But what is more telling is that we pick up our phones on average at least 58 times a day! What that tells us is that each time we reach for the phone, our focus and concentration have been interrupted. Of course, there are times when a mental break is needed, or perhaps we are using our phone to help complete a necessary task related to our current project, but, admittedly, much of what we do on our phones could be considered time-wasting or frivolous.
Many people are surprised when they track how often they check their phones each day. Simply becoming aware of your screen habits can be the first step toward making positive changes.
Tips to Reduce Screen Time
So, what can be done? Here are five tips to help reduce screen time and to create more space in your life to create, connect, and unwind.
1. Create screen-free times. Consider shutting screens off for certain times of the day, including meals, when with friends and family, and during the first and last hour of being awake.
2. Plan a screen-free day or vacation. While this may feel daunting, it is possible. Print out directions ahead of time or locate a good map, bring a guidebook, and plan activities that don’t require screens. Enjoy!
3. Kick screens out of your room. It’s important to have a space that is reserved for rest, relaxation, and recuperation. Screens can get messy and distracting.
4. Silence or turn off notifications. It’s hard to take a break from screens. Especially when we are constantly being reminded of reasons to pick it up with dings, lights, and buzzing. Silence those notifications and set a designated time during the day to check all notifications.
5. Make eye contact and avoid your phone. When conversing with individuals, make an effort to take a break from your phone. Human connections are so important, and you don’t want your phone getting in the way of that.
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Reducing screen time isn’t about eliminating technology. It’s about creating healthy boundaries that allow more time for movement, relationships, hobbies, nature, sleep, and relaxation. Small changes can make a big difference over time.
If you’re looking to build more healthy habits, check out The Healthy Habits Challenge. If you are interested in getting help for managing stress, check out our workshop.
