Americans spend an average of 7 hours and 3 minutes looking at screens each day (Mastermind Behavior1). Between television, tablets, computers, and smartphones, screen time has become essentially unavoidable. However, excess time spent on screens has significantly impacted our health, including sleep, stress management, and even our activity levels. While giving up screens entirely is likely not an option, establishing healthy boundaries with them can have a positive influence on your health and well-being.
Set Limits
It is easy to get caught up in endless scrolling or binge-watching just one more episode, but then the guilt, fatigue, anxiety, and stress can quickly settle in afterward. Put realistic limits on your daily screen time. Pay attention to the time you are spending in front of the screen. Set a timer that will remind you to get up, shift your attention, or be more active. Consider deleting or drastically limiting apps or shows that continuously affect your mood or habits. Practice having points of your day where you can shut down and unplug from technology. Establishing limits on your screen time before the day even begins allows you to be in control of what and how much you consume.
Practice Putting Your Device Down
The convenience of technology keeps everything at our fingertips. However, it can also make it harder to put down. Americans check their phones an average of 144 times throughout the day (Mastermind Behavior1). Not only does this constant interaction affect our mental and physical health, but it can also influence our relationships. Make a habit of putting your phone down and making eye contact whenever talking with someone. Put down your electronics during mealtimes. Whether you are eating with family or alone, it can help you be more present and engaged while eating more mindfully. Creating screen-free times or spaces helps enforce the boundaries you are practicing. For example, try keeping work out of the bedroom or avoid setting your phone within reach while in bed.
Limit Notifications
Each ding, buzz, or breaking news article can keep us on high alert and tuned into technology all day long. It can lead to compulsive checking of notifications or anxious feelings in between. Trim your notifications down to the bare minimum and what is necessary. Utilize do-not-disturb features at set times to allow yourself the ability to physically and mentally unplug. Setting limits on your notifications and alerts can help stop screen-checking from becoming obsessive.
Incorporate Screen-Free Activities
How quickly we turn to screens whenever we start to feel bored, sad, tired, and frustrated. We long for a break in our day and start scrolling on our phones or turning on our TVs. Rarely do we end our screen time feeling better or less stressed. Keep a short list of screen-free activities that you can engage in as an alternative. These activities could include reading a physical book, going for a walk, practicing a deep breathing exercise, or talking with a loved one. Screen-free activities tend to be more fulfilling and can be more active.
Avoid Screen Time Before Bed
Screen time before bed can significantly disrupt sleep. The blue light emitted from screens affects our body’s natural melatonin production and can interfere with our sleep-wake cycle (Sleep Foundation2). It can also keep our minds more engaged, making it harder to fall asleep and stay asleep. Consider making your bedroom a screen-free zone to remove temptation. Turn off screens about 30 to 60 minutes before bed and utilize this time to engage in relaxing activities. A calming bedtime routine without screens can help prepare your mind and body for a restful night of sleep.
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