Too much screen time? Here’s how to switch off

If your work and leisure both involve looking at electronic screens, it may be a good idea to give your eyes a break


Nothing has worked as hard over the lockdown period as your computer, be it for work, to catch up with your friends and family over video conferences, or to just sit back and let entertainment programming do its thing. And since multiple studies have linked excessive screen time with an increase in anxiety and stress, here are a few tips on how to switch off:

Turn off notifications

This would help you get back in touch with the real world and ensure distractions don’t impact your mental health. Keep some of the important notifications on, like those pertaining to work, but social media and news alerts can be done away with.

Set time slots

If you cannot swear off social media altogether, give yourself 30-minute windows where you can look at your accounts, but ensure you don’t cheat on this. For best results, you can partner with a family member, and you both keep each other’s temptations in check.

Set physical boundaries

It may be tempting to look at your phone screen if you find it lying within easy reach.

Keep it in the other room when you’re trying to break the habit.

Curb evening TV

Most people binge-watch TV shows or stream the news between 8 pm and midnight. The blue light emitted from the screen can delay the release of the sleep hormone melatonin. Be disciplined with your TV habits. While stopping this altogether may not be possible, treat yourself to just one or two episodes at a time.

Switch off your phone before bed

You need a good night’s sleep more than ever before. Don’t forget to switch your phone off before bed, or better yet, leave it in a different room overnight.

Limit kids’ screen time

Right now, extra screen time is necessary for online schooling and entertainment during the long days at home. Don’t feel guilty about it, but make sure your children take regular breaks and spend enough time away from the screen. This detox is important not just for you, but also for them, and screen addiction must be avoided at all costs.

Learn a new skill

Use your phone-free time to learn new skills. These could be learning a musical instrument, doing a spot of gardening, cooking a new dish, getting back on the fitness wagon, etc.

The feeling of accomplishment you get on completing the task will feel far better than the satisfaction you would get by another hour of screen time.



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