Over the past year, we have spent more time with our electronics than ever before. From teaching remotely to visiting friends and family over video calls and binging Netflix, our screen time has significantly increased. While necessary to help slow the spread of COVID-19, these socially distanced precautions have come with side effects of their own. Too much screen time can increase stress, make sleeping difficult, and even cause mental health concerns. Summer is a good opportunity to step back and take a digital detox. Try some of these suggestions to help you cut back on screen time and be more present in the moment.

No tech in the bedroom

Make your bedroom a sanctuary from electronic devices. The blue light from screens can trick your brain into thinking it is daylight, keeping you awake and messing up your circadian rhythm. Additionally, if you use your phone as an alarm clock, it is too easy to start your day off by staring at your phone. Invest in an alarm clock, and keep your phone and tablets charging in another room—or out of reach—while you sleep.

Go analog

Our digital devices can do a lot of things, making them really convenient. Unfortunately, with this convenience comes many distractions. Look for ways you might be able to use a distraction-free method or device instead of one connected to the internet. Use a regular watch instead of a smart watch. Try using pen and paper to take notes instead of a laptop. Read a paperback instead of reading off a tablet.

Get outside

Take a break from your phone by turning it off or, if safe to do so because you’re going with a friend, leaving it behind while you get some fresh air. Whether you are going for a hike, planning a social gathering, or just taking 30 minutes in the middle of the day to go for a brief walk, use the time away from your devices to relax and focus on yourself and nature. 

Turn off notifications

App notifications on your mobile device can be informative, but they can also be distracting. Responding to notifications can stall productivity. Before you know it, you are mindlessly scrolling on your phone. Turn off notifications to make sure you only pick up your device on your own terms.

Log out of distracting apps

Identify the apps you use the most and try logging out of them for a set period each day—or even for an entire weekend. That way, when you use your phone for a critical task such as answering a call or getting directions, you will be less tempted to open an app and start scrolling.

Schedule screen-free times

Schedule time each day to do something other than look at your computer or phone—for instance, during dinner with your family. You can also set aside time to engage in screen-free activities such as reading, drawing, or cooking.

One screen at a time

When you do need to be in front of a screen, either for work or pleasure, try to limit yourself to one screen at a time. Multitasking easily leads to distractions. Focusing on one screen at a time can help improve your concentration and enjoyment.