3 easy ways to reduce your screen time
We’ve all been there, sitting on the sofa, watching something on the telly whilst simultaneously scrolling on our phone. Whether it is watching the latest crime drama, shopping online, texting someone or even actually just doing our job, we all spend a lot of time in front of screens. In fact, the average Brit spends over half their day in front of one.
Considering a large part of the population works on a computer, that is very understandable, however, in 2022, we also spent an average of 110 minutes (almost 2hrs) on social media per day. Prolonged exposure to devices and screens can have some negative effects on our minds and bodies, and even impair brain development in young people. But, whilst the effects on teenagers and children might be the most pronounced, adults still experience some effects such as troubled sleep, strain on your eyes and body, and even lower self esteem and mood variations.
It is no wonder then that many have chosen to try and reduce their screen time as a New Year’s resolution - but that is sometimes easier said than done. Luckily we’ve found three easy tips that will help reduce screen time and keep you entertained!
Try a new hobby
Painting, reading, going for a walk or picking up a new sport can help reduce your screen time as well as develop new skills and improve your health. By taking time and focusing on something that will keep you busy and focused, you are more likely to forget about your phone for a bit.
How to get started? Simple! Think about things that you like doing, or you would like to achieve, and set yourself up for success. Want to read a book a month? Find books on subjects that you like reading or find interesting, whether it is a new crime novel or a romantic comedy from your favourite author, just don’t go for something that you know you might drop off half way.
Fancy getting into a new fitness regime or taking up something like yoga? Make sure you have the right kit, and invest in a space or outfit that will encourage you to continue doing it - for example a lovely new yoga mat for your home or a new comfy pair of running shoes.
By picking up a new activity that doesn't involve a screen, and dedicating time to it, you are not only bound to reduce your screen time but also you might discover a new talent or even just find joy in a new hobby.
Create screen-free areas at home
Feel like your smartphone is an extension of your body? Then maybe it is time to impose some boundaries. A lot of people are starting to create device-less rooms or spaces in their home to reduce their exposure to screens, for example, their bedroom or the dining room/table. By creating a no-screen zone, you will be able to disconnect from the outside world for a bit and focus on the moment - maybe have an interesting conversation with your partner or family member over dinner, or take the time to catch up on your latest hobby.
A very popular move is to make your bedroom a no-screen zone, as it can lead to a better night’s sleep and improved REM cycle, helping you feel more rested during the day. This is because by not having a device for you to scroll through at night, or even a telly show in the background you are exposed to less blue light, and more likely to produce more melatonin in a dark room. Melatonin, or sleep hormone, is released by your body in response to darkness and it helps you fall asleep and stay asleep. So by making your room a screen-free zone, you can improve your sleep.
Take “unplugged” breaks
We spend the majority of our day plugged to a phone, laptop, computer or television, so what better way to reduce your screen time than by taking intended, scheduled breaks away from these devices? The brilliant thing is that our own devices can help us do that. There are many smartphones out there with “do not disturb” options that mute notifications, texts and even calls when you activate it - this also translates to laptops and computers. Even better, why not leave the device in a different room?
By setting a “time-off” period for yourself you will be able to really focus in the moment without the constant blue-light affecting you. For example, whilst cooking dinner it is easy to have the television going in the background - why not instead turn the radio on? Equally, when commuting to the office or work, if taking public transport you can swap scrolling through your phone for a book or newspaper.
Change doesn’t have to be drastic but by exploring new activities you might be able to find something beyond the screen that might be a new favourite way to spend your time!
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