Unplug & Recharge: Simple Ways to Reduce Screen Time
I tell myself I’m taking a short mental break. Just one YouTube video. Scrolling through the recommended movie trailers and book reviews, I click…click…click. Before long my short mental break turns into a 45-minute rabbit trail.
Sound familiar?
If you struggle with managing your screen time, you’re not alone. According to the University of Rochester Medical Center, “Americans spend an average of 5.4 hours per day on their phones.” That translates to about one third of a person’s waking life, or 1,965 hours per year.
The good news is once you recognize a problem, you can address it. So if your weekly screen time report make you wince, here are some ideas to bring those numbers down.
make dinner time phone-free
The table is set, the food is ready, everyone is gathered in and then—a phone chimes. Pretty soon someone is texting or getting up to take a call. If this sounds like your family, consider muting your devices, or putting them in another room while you eat. Savor the meal as well as the company.
give yourself a cutoff time
After a long day it’s easy to turn to scrolling to wind down. The trouble is the blue light emitted by your screen actually winds you up. For this reason, in an article on the benefits of reducing screen time, Dr. Jesse Mindel and Dr. Phillip Yuhas recommend unplugging an hour before bed. If this feels daunting, work your way up to it. Try starting with 20 minutes before bed and go from there.
embrace windows of waiting
Every day involves waiting, whether at the grocery store, the salon, or the coffee shop. While it’s tempting to pull out your phone to keep your mind preoccupied, I want to challenge you (and myself) to embrace these opportunities to pause. Breathe. Think of a few things you’re thankful for. Notice the people around you and start a conversation. Rather than relying on your phone to fill the gaps, choose to be right where you are.
plan a phone-free outing
In an age where your phone goes everywhere you go, this may feel counterintuitive, even scary. Mind you, this does not need to be an all-day excursion. It could be as simple as taking a walk. Or leaving the phones in the car on your next date night. Or going tech-free to get ice cream with the kids. Not only will you cut down on your screen time, but you’ll also be more engaged with your surroundings and the people you love.
evaluate your priorities and adjust
In an article on the relationship between technology and personal health, Dr. Mysoon Ayuob writes, “Consider this: When you are using a device, you are disengaging with something else.”
Who or what do you disengage when you turn toward a screen? Moreover, is it a worthwhile trade? Maintaining healthy boundaries with technology is not easy, but it can be done if you’re willing to evaluate your priorities and adjust.
Elizabeth Molitor is a recent graduate of Taylor University’s professional writing program. Based in southeastern Michigan, she delights in channeling her skills and passion into stories that convey honesty, beauty and hope.