It’s hard not to appreciate screen time for its intrinsic value. At work, we can be more productive than ever before. At home, we can relax with movies, video games, and other forms of entertainment. And in between, we never have to be alone with our thoughts because there’s always an infinite scroll of social media posts to wade through.
But if you’re like most people, the constant dopamine hits associated with screen time can be tiring – and yet extremely hard to break. Simply relying on willpower isn’t always the best move, since many of our screen habits have become unconscious to the point of being uncontrollable.
So how do you break your screen addiction once and for all?
Necessary Screen Interactions
First, we need to tackle the “necessary” screen interactions we all have. It’s almost impossible to function in modern society without at least some interactions with digital devices, especially if your job or your side hustles depend on remote communication.
Fortunately, there are some strategies that can help you minimize screen interactions in this department.
· Hire help.
One of your best options is to hire some help, to minimize the number of interactions that require you to look at a screen. For example, if you manage rental properties, you might be constantly inundated with repair requests, messages from tenants, and other alerts. But if you hire a Dallas property management company, you might be able to reduce those screen interactions to the bare minimum. You could also hire an assistant to take care of many digital responsibilities for you.
· Use paper when possible.
There are lots of apps designed to help you become more productive and efficient, but sometimes, paper is the best solution. Relying on a calendar or a planner can help you stay organized without requiring you to constantly stare at your phone or computer.
· Meet in person or on the phone when possible.
Similarly, video meetings have revolutionized remote and hybrid work, but it’s better to meet in person or talk on the phone whenever you can if you’re interested in limiting screen time.
· Schedule heads-down time.
It’s also important to schedule at least some heads-down time every day. This is time allocated to working on specific projects, and it shouldn’t be interrupted by any notifications or incoming digital communications.
· Take lots of breaks.
Finally, commit to taking breaks throughout the day. Standing up, stretching, and walking around outside for even a few minutes can help reduce eye strain and fight back against screen fatigue.
Unnecessary Screen Interactions
Now let’s turn our attention to all those unnecessary screen interactions you have every day. These are much easier to control.
· Set strict time limits.
There are many individual ways to limit screen time on your mobile device, including app-specific controls built into your device. Consider setting time limits for yourself; for example, you may allocate only an hour of social media time per day. It’s possible to override this limitation when necessary, but you should at least be aware of how much time you’re spending on these apps.
· Disable all notifications.
Many people artificially increase the amount of time they spend staring at screens because they have notifications constantly demanding their attention. If this sounds like you, consider disabling all notifications that aren’t absolutely necessary. You might find it much easier to avoid wasting time.
· Delete your most problematic apps.
Some of your apps, while unnecessary, might be educational, entertaining, or valuable in some other way. But other apps are likely to be near-total wastes of time. Consider outright deleting these most problematic apps, especially if you find it hard to part ways with them.
· Create physical distance.
Surprisingly, just being near your phone can be a source of distraction for you. To combat this, consider creating more physical distance between you and your devices. Even something simple, like charging your phone in a different room, can make a difference in your propensity for digital screen interactions.
· Pick up substitute activities.
Eliminating addictive behavior is extremely challenging, but it’s much easier if you have substitute activities to fill the void. The next time you’re tempted to scroll on social media or stare at an entertainment app, consider picking up a book or engaging in one of your favorite non-digital hobbies.
· Find motivation in others.
Consider talking to other people about your feelings on screen time and see if they’ll join you in your pursuit of reducing screen time. You can help motivate and support each other in this journey.
If you follow these steps, and you remain committed to your philosophy of reducing screen time, you should have no trouble minimizing your digital interactions. From there, you’ll likely feel more aware, more connected to the present, and mentally healthier.