Globally, people spend around 7 hours a day looking at screens. Whether it’s your phone or computer for work or school, a television or video game console for entertainment, or even the GPS system in your car, screens have become an integral part of how our society functions. While we may not be able to avoid screens entirely without neglecting work or school, we can all spend a few extra minutes avoiding screens.

Keep your phone out of the bedroom

Keeping your phone out of the bedroom can prevent you from scrolling endlessly at night. If you use your phone as an alarm, try charging it in a nearby bathroom where you’ll still be able to hear it go off in the morning. This will also ensure you get up on time, as you’ll have to get out of bed to turn it off.

Another alternative is to get an alarm clock. Many alarm clocks now come with lights that mimic sunset, making it easier to fall asleep, and sunrise, making it easier to wake up gently.

Be aware of your screen time

Many phones and computers now offer screen time reports automatically. These reports detail how much time you spent on your phone and on what apps or websites that week. By keeping tabs on where you’re spending your time, you may be more inclined to reduce time spent on a specific app. Even if you find you’re okay with your screen time, you’ll be making that decision consciously by monitoring screen time.

Set limits

Usually, you’re able to set daily limits on a specific app or website straight from the screen where you view your total screen time. By setting a limit, you’re forced to consciously choose to ignore that limit once you’ve hit it. This can be a great way to train your brain to recognize how much time has gone by since you picked up your phone.

Turn off notifications

It’s difficult to focus on any given task when your phone is constantly buzzing with notifications from group texts, social media apps, news apps, etc. By only keeping the necessary notifications on, you’re able to decide for yourself when you want to open a social media app or check a group chat, as opposed to getting sucked in.

Try to have a screen-free morning

Checking your phone first thing in the morning can cause you to stay in bed too long, immediately stress over your to-dos, and inundate you with unnecessary, distracting information before you’ve had time for yourself. Instead, try going through your morning routine without a screen, and avoid your phone and computer as long as you feasibly can.

Get outside

While it may be safest to go on a walk or hike with your phone, try to avoid using it unless you truly need to. Focus on being present in nature and noticing the things around you. If you’re just going to do some yard work, leave your phone inside and try to enjoy the break being away from your phone brings.

Digital detox

Taking a break from screens entirely can bring surprising changes to your life and how you feel. Try going a full-day or weekend without screens and notice how you feel physically, mentally, and emotionally. Notice how you choose to spend your time when TV and social media are no longer options.

While you may not have a problem with how much screen time you rack up each week, it’s vital to be cognizant of where your time is going and how spending this much time on a screen is affecting your health. Some people are okay with spending more time on social media because it’s how they primarily interact with friends and family. Some people would prefer to spend their designated screen time playing videos games or watching videos online. These tips are meant to help you evaluate your own screen time habits and to test how different variations of screen time affect your health, so integrate them as needed!