:max_bytes(150000):strip_icc()/ways-to-reduce-screen-time-GettyImages-1410118608-4dbef47c0f194f69a199dccfdb310ebd.jpg?w=780&resize=780,470&ssl=1 "5 Ways to Reduce Your Screen Time")
This year, a lot of people set a New Year’s resolution to spend less time on their phones. As the year rages on, however, we might find ourselves doomscrolling and wasting time on apps that are limiting our focus—it’s clear that too much screen time continues to have a negative impact on our minds and bodies. Thankfully, there’s still time to stick to your resolution, as long as you’re taking the right steps. We talked to licensed clinical social worker Tim Kleinknecht, who specializes in supporting individuals navigating the negative impacts of excessive screen time, to identify some best practices for reducing screen time in your own life.
- Tim Kleinknecht, LCSW, specializes in navigating the negative impacts of excessive screen time
Turn Off Unnecessary Notifications
When your phone buzzes (or makes any noise), it’s a clear signal to pick it up. It’s easy to get sucked into notifications alerting you to the latest message or breaking news, but oftentimes we find that these notifications aren’t important. If you have shopping, social media, games, or other apps on your phone that are sending consistent notifications that aren’t worth your attention, turning them off will result in fewer pickups of your device.
Use Focus Settings
Our phones have built-in features that can help us manage our time and usage. Many phones and tablets have focus settings that help users monitor their screen time, and even set limits for certain apps. If you find yourself using social media apps more than you’d like, try setting limits and goals for your usage. “Features like ‘do not disturb’ modes or screen time trackers can help you become more aware of your usage patterns and assist in setting healthy limits,” Kleinknecht says.
Start Gradually
While it can be tempting to quit scrolling cold turkey, you’re more likely to be successful if you reduce your screen time gradually and incrementally, rather than all at once. “Reduce usage by 10 to 15 minutes each day until you reach your desired amount,” Kleinknecht says. “This gradual approach can make the transition smoother and more sustainable.” He also advises reflecting on your progress throughout the journey, and regularly assessing how reducing screen time has impacted your life. “Celebrate small victories and acknowledge improvements in mood, productivity, or relationships, as this reflection can motivate continued adherence to your goals,” Kleinknecht suggests.
Fill the Space
It can be difficult to put your phone down when doing so makes you feel bored. But filling the empty space with other activities can help with decreasing screen time, so the urge to pick up your phone doesn’t take over. “Replace screen time with hobbies that promote personal growth and social connections,” Kleinknecht advises. “Activities such as reading physical books, practicing yoga, cooking, or volunteering can provide fulfillment and reduce the urge to engage with screens. Engaging in regular physical exercise with activities like hiking, biking, or team sports can also naturally reduce the inclination to spend time on screens.”
Create Effective Boundaries
Physical boundaries—as well as ritualistic ones—in your home can help support your journey towards decreasing screen time. “Designate certain areas in your home, like the dining room or bedrooms, as screen-free zones,” Kleinknecht suggests. “This practice encourages mindful living and fosters deeper connections with family members.” These boundaries don’t have to be limited to physical spaces, but can also be connected to certain rituals and times of day that require screens to be put away. Establish specific periods during the day when screens are off-limits. “Designate meal times and the hour before bedtime as screen-free,” Kleinknecht says. “Gradually decreasing screen use before sleep can improve restfulness and sleep quality.”
Source link
:max_bytes(150000):strip_icc()/high-protein-breakfast-GettyImages-1329575968-743b8e0c2bd246fdab9987a93e7a3a18.jpg?w=390&resize=390,220&ssl=1 "7 Reasons You Should Always Start Your Day With Protein, According to Registered Dietitians")
:max_bytes(150000):strip_icc()/AdultTummyTime-dafd770caefb450787faf24b09722a75.jpg?w=390&resize=390,220&ssl=1 "Why Adult Tummy Time Is the Posture Trick You’re Missing, According to Experts")
:max_bytes(150000):strip_icc()/rs-partnerships-wayfair-clever-patio-furniture-and-decor-roundup-tout-cbafb786be044f5c91d1ec20d332cd73.jpg?w=390&resize=390,220&ssl=1 "Wayfair Has Clever Patio Furniture and Decor Up to 54% Off")
:max_bytes(150000):strip_icc()/rs-editor-favorite-skincare-june-b4bf67b3222e41febcc838c0280ce7d0.jpg?w=390&resize=390,220&ssl=1 "Editor-Loved Skincare and Beauty Tools for Glowy Skin")