Set a realistic limit for yourself and try to stay within it. For example, you may decide that 2 hours of total screen time per day is reasonable for you. Additionally, set boundaries for specific apps or websites—like social media, video games, streaming services, etc.—and stick to those limits as well.
Put aside time every day to step away from your digital devices and engage in offline activities. Try to set aside one hour for device-free activities each day, or two hours if you can manage it. During this time, find something else to focus on—like reading a book, exercising, meditating, cooking a meal, etc.
If you’re easily distracted by notifications, take the time to turn off push notifications for apps that you don’t need to be constantly checking. This will help reduce impulse clicks and keep your focus on important tasks.
Choose specific areas in your home where you can enjoy device-free activities. Make sure to remove all devices and chargers from these areas so that there is no temptation to use them while in this designated space.
If you have young children, consider setting up parental controls or content filters on your devices. This will help ensure that your kids are protected from any inappropriate online content.
Blue light from digital devices can interfere with our sleep cycles, so it’s important to dim the brightness of your screens and use blue light filters at night. This will help reduce eye strain and make it easier for you to fall asleep.
Avoid using digital devices in bed and make sure that all of your screens are powered down before you go to sleep. This will help create a peaceful environment for sleeping and reduce distractions in the middle of the night
Make sure to take regular breaks from your devices throughout the day. For example, you can set a timer for every half hour and take a few minutes away from your device during each break. Taking regular breaks will help you stay focused and productive while using digital devices
Find online communities that promote healthy digital habits and join them. This will give you access to support, advice, and tips from other people who are trying to create a healthier relationships with their devices
Talking to friends and family members about your digital habits can help keep you accountable. Ask them to check in with you on a regular basis and remind you of the goals that you’ve set for yourself. You can even make a pact to hold each other accountable