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Life without smartphones, tablets, laptops, televisions and the internet is becoming increasingly difficult to imagine. Most people can’t survive without their devices. However, everyone can benefit from cutting down their usage.
While the spotlight was initially on children
and teens, conversations around screen time are starting to involve adults as
well. According to MarketWatch, we now spend more than 11 hours
per day gazing at screens. That’s the majority of your waking life. Needless to
say, that there are some noteworthy consequences, including:
●
Poorer posture
●
Difficulty sleeping
●
Lack of physical activity
●
Anxiety and depression
●
Eye strain and blurry vision
Stay clear of these and many other health
problems with the following 5 strategies for managing your screen time.
Turn on Screen Time
Earlier this year, Apple rolled out their
Screen Time app to help us combat our online obsessions. Google did the same
with Digital Wellbeing, which comes pre-installed on newer Android devices.
Whatever platform you’re on, checking out the
respective feature is a good idea. You’ll find all kinds of data detailing how
you use your phone. Both tools let you block certain apps during specific
times, which can help you stay focused. Moreover, you can choose certain times
for entering silent mode to avoid waking up to notifications.
Practice Sleep Hygiene
Just like getting sunlight exposure during the
day and blacking out your room at night, distancing from electronics before bed
is a useful rule for better sleep hygiene. Try to leave your phone somewhere
else in the home and keep thoughts about notifications at bay. Rest-assured
that you can tend to them tomorrow.
Consider eliminating any other activities
involving screens and your bed, such as using a laptop or watching television.
Technology impacts your slumber in significant ways, and children
can be affected as well. That’s why it’s better to keep the two
separate when possible.
Always Carry Books
Whether they’re e-ink or paperback, books
serve as excellent tools for managing your screen time. As long as you have one
with you, the option to read instead of pulling out your phone will always be
available. Throw your favorite literature into your bag and focus on building
the habit of reaching for the book instead of a gadget.
Mindful purchase decisions can equip you with
some incredible reads. From fantasy novels to history books to self-help guides
and more, there are countless options. Plus, you can start building a
collection to impress your guests.
Don’t Eat and Scroll
As delicious as the meal in front of you may
look, forgoing any picture-taking or post-uploading until you’ve actually eaten
the food is a wise decision.
Focusing on the contents of your dish instead
of your phone has numerous benefits. This includes making you more engaged with
other people at the table, as well as having more appreciation for your food
and its flavors. It’s one simple way to enjoy the moment for a few minutes in
our perpetually-online world.
Start Meditating
In any moment of boredom or mere silence, our
natural instinct has become reaching for our phone. Of course, this doesn’t
have to be the case. In a similarly way to focusing on your food, drawing
attention to your body and the surrounding environment can help you gain a
newfound appreciation for those quiet periods.
Eventually, you will become content with just
sitting and enjoying the present moment. Remember that meditation is as simple as closing your eyes,
breathing deeply and observing your thoughts instead of controlling them.
Ironically, there are many great meditation apps that you can make use of to
get some guidance.
Don’t forget to
purge your phone of any useless and distracting apps. Following these steps
will make a world of a difference in your screen time.
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