Five ways to reduce your screen time

Here is some useful advice on cutting down the amount of time you spend on your ‘phone  

Credit: This is an edited version of an article that originally appeared on happiful

Our ‘phones have become an essential part of life in the modern world, something we feel we cannot live without. Yes, technology is amazing, and certainly has its benefits, but it can also bring many negative consequences to our lives. Social media, in particular, is constantly linked with loneliness and depression. 

Experts suggest we spend about two hours on social media per day so, if you spend more than that and think you’d like to cut down on your screen time, here’s how to go about it.  

1. Turn off notifications

When our ‘phone makes a sound, we want to check it. An easy way to stop this is simply turning off notifications and keeping distractions to a minimum.

You will be surprised how much difference it will make, especially considering that, on average, we unconsciously check our ‘phones more than 50 times a day. You can find your own average screen time usage in the settings of your mobile ‘phone. 

2. Not in your bedroom

Some people sleep with their ‘phones by their beds; this is a bad idea. By leaving your ‘phone at the bedroom door, not only will you cut down your screen time, you’ll also create a serene, tech and blue-light-free space to relax in – one which helps you drift off faster and improve your quality of sleep. 

3. Change your ‘phone colours

Our brain is attracted to colourful things so part of the addiction is your screen visuals; changing from colour to ‘greyscale’ will reduce this. 

Again, look in your settings and you’ll see that you can easily change this. Whether it’s just for an hour a day or a full-on switch, give it a go and see how it affects your urge to pick up your ‘phone.

4. Tell your friends when you switch off

You may be worried that switching off your ‘phone will lead to friends worrying, or being unable to contact you; this is normal – nobody wants their friends to feel as if they are being ghosted. However, true friends will be supportive of you and letting them know you’re reducing your screen time will mean they won’t make worried assumptions. 

5. Swap online conversations for real-life meetups

The internet is a great way to connect quickly with people from all around the world. However, the most meaningful relationships are created and sustained in real life. If possible, try to prioritise meetings with friends and family in person. A common example of this would be on your lunch break at work; rather than staring at your ‘phone, try chatting with your colleagues.