If you’re anything like me, you’ve probably found yourself sucked into the digital vortex more often than you’d like to admit. My journey from a staggering 11 hours of daily screen time to a much more manageable 2 hours is nothing short of a modern-day odyssey, and I’m here to share the tale with you.
It all began during the lockdown days of COVID-19 when the world outside seemed to hit the pause button. My phone became my sanctuary, my escape, and, before I knew it, my captor. The energy and motivation I once had for life’s adventures were slowly but surely drained by the endless scroll, tap, and swipe of my digital interactions. It was as if I was living life at 60% capacity, and the frustrating part was that I knew the solution was as simple as putting the phone down. Yet, no matter how much progress I made, the gravitational pull of that little screen was too strong to resist.
Over the years, I became a veritable screen time reduction guinea pig, trying every trick in the book to break free from my phone’s shiny clutches. I tweaked my screen time settings, turned my world greyscale, and silenced the never-ending pings of notifications. I locked my phone away, deleted and reinstalled apps in a vicious cycle, and even tried the good old ‘airplane mode’ trick. Third-party apps promised digital salvation, while willpower and discipline became my mantras. I left my phone behind on purpose, banned it from certain rooms, and scheduled ‘no phone’ time. I even went as far as moving into a cabin in the woods, not touching my phone until noon, and resorting to a ‘Crack and Kale’ phone and a ‘Dumb Phone’. I touched grass, detoxed from social media, and experimented with apps that delayed gratification.
But let’s face it, if you’re reading this, chances are you’ve felt the creeping dread of screen time overload. In our tech-driven world, devices are a necessity, especially for those of us who freelance for a living. The internet and social media are double-edged swords, offering incredible benefits but also posing risks to our mental and physical well-being. Excessive screen time can lead to vision problems, sleep disturbances, depression, and even physical ailments like neck and back issues.
How much screen time is too much? Experts are divided, especially when screens are integral to our work. Time Magazine suggests that it’s not just about the hours but the type of content consumed. Social media, in particular, is a known culprit, with studies recommending a daily limit of 30 to 60 minutes. To gauge if your screen time is problematic, consider your eating and sleeping habits, social interactions, and physical activity levels.
Let’s dive into the nitty-gritty of reducing screen time. First up, tracking your screen habits is key. Apps like Digital Wellbeing or memtime can help you identify where you can cut back. Are you spending too much time on non-essential tasks? Maybe it’s time to set some limits or bid farewell to those time-sucking apps.
Try to limit yourself to one screen at a time. Multi-screening can overstimulate your brain and exacerbate the negative effects of screen overload. If you’re prone to using your phone while binge-watching or working on your computer, consider keeping your devices in separate rooms to resist the temptation.
Making your phone less appealing can also work wonders. Switch to grayscale, dim the brightness, or go silent. Engage your other senses with scented candles or fidget toys to distract from the digital pull. And don’t forget to schedule regular screen-free breaks, both during work and on your days off. These breaks should be truly screen-free—no swapping your computer screen for your phone screen!
Old school methods can also be a breath of fresh air. Instead of a video call, why not go for a phone call? Swap out digital note-taking for pen and paper. Bullet journaling can be a fun and practical alternative to digital planners. Setting clear work boundaries is crucial too. Define your work hours, communicate them to clients and colleagues, and turn off work notifications when you’re off the clock.
Give your brain a rest before bed. The blue light from screens can mess with your sleep, so power down at least an hour before bedtime. Make your sleeping spaces device-free zones to help cement this habit.
Remember, reducing screen time is a journey, not a sprint. Even small changes can have a significant impact on your health and well-being. And if you’re looking to sharpen your skills, consider taking a course to become a proofreader or editor. It’s a great way to start your freelance career and manage your screen time more effectively.
Stay tuned for the next section where I’ll share the seven life-changing strategies that finally helped me tame my screen time beast. Spoiler alert: It’s not just about what you do, but how you think about your digital life that makes all the difference.
Let’s get down to the brass tacks with the seven strategies that turned the tide in my battle against screen addiction. These aren’t just quick fixes; they’re about changing your relationship with technology and reclaiming your time and attention.
Mindfulness and Intention Setting
The first step to any significant change is awareness. I started by asking myself, ‘Why am I reaching for my phone?’ Often, it wasn’t because I needed to; it was out of habit or to avoid feeling bored or anxious. By setting intentions for my phone use, I began to break the cycle. I would tell myself, ‘I’m only checking emails now,’ or ‘I’m just going to text back and then put the phone down.’ This mindfulness helped me to use my phone with purpose rather than as a default.
Embrace the ‘Out of Sight, Out of Mind’ Philosophy
I found that if I could see my phone, I would pick it up. So, I started leaving it in another room while working or during meals. At first, it was tough, but over time it became liberating. I wasn’t chained to the constant buzzes and beeps, and I could focus on the people and tasks right in front of me.
Replace Screen Time with ‘Me Time’
Instead of reaching for my phone during downtime, I picked up hobbies that didn’t involve screens. I rediscovered my love for reading physical books, took up painting, and even started a small garden. These activities were not only fulfilling but also served as a reminder that life is vibrant and full outside the confines of a digital display.
The Power of Routine
Creating a routine was crucial. I designated times for checking my phone and stuck to them. In the morning, I would wait until after breakfast. During work, I scheduled brief check-ins between tasks. And in the evening, I made sure to put my phone away at least an hour before bed. Consistency helped me to form new habits and reduce the impulse to constantly check my phone.
Social Accountability
I shared my screen time goals with friends and family, and they became my accountability partners. We would check in with each other, share our successes, and encourage one another when we slipped up. Knowing that someone else was rooting for me made a world of difference.
Tech-Free Zones
I established areas in my home where technology was a no-go. The bedroom, for example, became a sanctuary for sleep and relaxation, not for late-night scrolling. The dining room was for eating and conversation, not for watching videos. These tech-free zones reinforced the idea that certain spaces and times are sacred and not to be interrupted by digital distractions.
Rewarding Myself for Screen-Free Successes
I set up a reward system. For every hour I spent off my phone, I put a dollar in a jar. At the end of the month, I used the money for something special, like a nice dinner out or a new book. This tangible reward system gave me something to look forward to and made the process of reducing screen time feel like a game.
These strategies helped me to not just reduce my screen time but to transform my relationship with technology. It wasn’t an overnight success, and there were setbacks along the way, but the journey was worth it. I gained back hours of my life each day, felt more present in my relationships, and rediscovered passions that had been buried under a digital avalanche.
Remember, it’s not about demonizing technology; it’s about using it as a tool rather than letting it use you. Take a deep breath, set your intentions, and step confidently into a life where you control your screen time, not the other way around. Embrace the challenge, and you’ll be amazed at how much more of the world you can see when you look up from your screen.
Related posts:
7 Simple Ways to Reduce Your Screen Time
How I got my screen time down to 38 minutes a day
