collaborative post | As technology becomes more ingrained in our everyday lives, it’s never been easier to rack up hours of screen time. Every day we spend more time on our phones, laptops or wearable gadgets, reaping the many benefits of instant access to the digital and online world.
We spend hours scrolling through social media apps, gaming, shopping, placing live bets on online casino platforms, or streaming our favourite TV shows or movies, and just about everything else imaginable.
As we increasingly rely on technology for many aspects of daily life – for work tools, to connect with friends and family, and to relax or unwind- it’s never been more important to be mindful of our screen consumption and digital wellbeing.
We are all guilty of it – mindlessly scrolling or staring at screens – unconscious of lost time.
Spending less time in the digital world can be beneficial for your mental and physical well-being. Less screen time is associated with better quality sleep, increased levels of productivity and focus, improved interpersonal relationships, and more time for hobbies or personal growth.
But cutting down isn’t easy. Digital products are designed to trigger dopamine hits and reward loops, which keep our brains coming back for that ‘feel–good’ effect. Fortunately, there are some simple techniques you can use to disconnect and improve your digital wellbeing.
- Set Time Limits
Use built-in tools on devices to set limits and track screen time. Set reminders or daily limits for the apps you use the most.
2. Create “No-Phone Zones”
Creating ‘no-phone zones’ can help reduce mindless scrolling and improve productivity, quality of sleep or family time. Try limiting device use in areas such as the bedroom, the dining table or study areas.
3. Schedule Screen-Free Breaks
Schedule screen-free breaks at work or home to improve mood, productivity and focus. Try digital-wellness tips such as the 20-20-20 rule or Pomodoro Technique to improve focus and reduce screen time.
4. Replace Screen Time With Other Activities
Try taking up a new hobby or starting a new project. Activities such as reading, walking, journaling, drawing, cooking or listening to music can make it easier to disconnect from our screens.
5. Turn Off Non-Essential Notifications
Disabling alerts from apps can help maintain a healthy relationship with personal screen time. When we have fewer notifications, we have fewer distractions and less temptation.
6. Keep Your Phone Out of Reach
Choose somewhere to keep your phone out of reach while at home, working or studying. Put it in a safe place. Only use it when necessary and return it to the same place when you are done.
7. Use “Grayscale Mode”
Turning your phone screen to black and white makes apps less stimulating, which helps reduce the urge to scroll.
8. Declutter Your Home Screen
Declutter your home page by removing the most addictive apps from the first page. Only keep essential tools on your Home Screen, such as messages, maps, or calendars.
9. Set Boundaries With Friends & Family
Set boundaries with friends and family and let them know you’re intentionally reducing screen time. This reduces pressure to respond instantly.
10. Track Your Progress
Check weekly usage reports on your devices and celebrate small improvements!
So whether it’s streaming your favourite TV series or doing some online shopping; remember these 10 tips for maintaining your wellbeing whilst enjoying the perks of the digital world.
