How often do you tell yourself, "let me just have a glance at my phone," and then find yourself, an hour later, deep in a Twitter rabbit hole enjoying the latest hot takes?
What's most troubling about this unproductive habit is how much time you spend staring at your screen and focusing on things you don't even care about.
If you're trying to limit your screen time, here are some tips to empower you to put down your phone more frequently. So, without further ado, let's explore strategies to help you limit your screen time.
The 6 Best Ways to Limit Screen Time Without Using a Screen
Before you sail into the tips, it's vital to know that this will be a challenging yet worthwhile endeavor because most apps are designed to grab our attention and keep it.
However, if you are motivated about it, there are various ways to reduce screen time, including leveraging digital detox tools or following the tips below:
1. Establish Tech-Free Zones or Activities
One way to reduce screen time is to designate specific places where you won't use your phone. This helps you be more mindful of how and where you use your devices.
A great example of a tech-free zone could be your bedroom, especially during bedtime. This is important because the blue light emitted from your screens can disrupt your sleep cycle and lead to screen time exhaustion or other more severe health issues. Therefore, you might want to avoid watching TikTok videos or browsing Instagram right before you hit the sack.
Another good place to avoid screens is your bathroom. We know it's tempting to scroll through your Twitter feed while in the restroom, but this is valuable "you" time. Furthermore, you can also decide to stay away from your screen during specific periods or activities, like during mealtime or conversations with people.
Last but not least, you could remove all your chargers from your bedroom to abstain from using screens at night.
2. Use an Old-School Alarm Clock
Ending or starting your days by going through an influx of work emails, an endless stream of news, Slack messages, or social media is definitely not your most productive habit. And if you rely on your smartphone to wake you up or as an excuse to keep it close to your pillow, it can be challenging to break the habit.
You can get around this by using an old-school alarm clock instead of your phone. This way, you avoid the urge to check your phone each time you hear a notification, allowing you to truly unwind. In the long run, this will significantly improve your sleep hygiene, as you will avoid being exposed to the blue light that is known to disrupt sleep.
Besides improving your wellness, an alarm clock can also boost your interior décor.
3. Spend More Time in Your Local Library
Reading is one of the best ways to boost your mental fitness. Although it might sometimes be more convenient to rely on Kindle, you may want to spare your eyes from the strain due to staring at a screen all day. In addition, you can actually ruin your memory if you over-rely on digital solutions to access information that's easily accessible.
One way to get your hands on some good reads without using a screen is by spending more time in your local library. Besides, most public libraries offer a wide selection of books, few distractions, and convenient study space at no cost.
4. Invest in a Physical Journal
For the most part, cutting down your screen time is about regaining control of your attention. There is a good chance that you have been distracted a few times while reading this article without even realizing it since your attention is being pulled in so many directions.
It is vital that you take steps to become more mindful of how you're spending your time and where your attention is focused. You can do this by investing in a physical journal to document your thoughts, feelings, and experiences throughout the day.
Jotting things down with a pen and paper can help you better process your emotions and reflect on your day. It can also empower you to focus on the present moment instead of the endless notifications and feeds constantly vying for your attention.
5. Pick Up a New Hobby
It has become so easy to forget that there is a vast world outside our screens to explore. Technology has revolutionized the way we learn, work, and communicate, but it is essential to remind ourselves that it is a tool that should empower us to create more time and space for the things that matter most in our lives.
If you're feeling overwhelmed, and need an escape from your screens, consider picking up a new hobby that can help you relax and disconnect from the digital world. Whether it's painting, hiking, dancing, playing an instrument, or cooking, find something you're passionate about or an adventurous activity to help you reconnect with the world around you.
If you prefer activities that can help you practice mindfulness and, as a result, enable you to be more intentional about your screen usage, consider joining a yoga class.
6. Find a Partner
One of the best ways to stick to any resolution, including reducing screen time, is by having a partner to help you stay accountable. Find someone who shares your goal and commit to checking in with each other regularly.
Not only will this help you stay on track, but sharing your wellness journey with an accountability partner can also be a significant source of motivation whenever you feel like giving up. You can rely on them for support, plus, it can be a lot more fun to do things together than alone.
Limit Your Screen Time to Boost Your Overall Health
Reducing screen time can be a challenging goal, but it's definitely worth the effort. It's essential to be patient with yourself and take things one step at a time. Remember that the goal is not to give up your screens entirely but to find a balance that works for you.
Try out these different approaches and see which ones work best for you. Creating lasting change takes time, so be patient and keep up the excellent work!