How do you manage screen time to prioritize your well-being?

Set limits and boundaries. Find alternatives to screen time. When you're feeling bored or restless, reach for a book, go for a walk, or spend time with friends and family instead of checking your phone or computer. Take breaks. If you find yourself spending a lot of time on your screen, take regular breaks to stretch, walk around, or do something else that will help you relax and refocus. Avoid using your devices in bed or right before bed. Be mindful of your usage. If you find yourself feeling stressed, anxious, or overwhelmed after using your devices, it's time to take a break. Find a support system. If you're struggling to manage your screen time, talk to a friend, family member, therapist, or other trusted person.

First of all accept that living in this tech age having screen time is OK. Taking care of your eyes is ultra important. Blink your eyes and take them off the screen after every 20 mins as my doctor suggested. Keep all your social media app notifications off as they distract you from your priorities. Schedule the time you spend on social media app. Better to keep it in evening when done with the day’s work. Setting timers work best to restrict the usage & avoid unnecessary scrolling. I know it can be challenging but once we acknowledge things gets easier.

The best thing to do is turn off the notifications for your social media and all the non essential applications. Make it a point to only check them once or twice a day

A really great way to kickstart a change is to start utilising built-in tools in your calendar/email software such as focus time and making yourself stick to the slots utilising automatic replies or delayed inbox delivery. I've also found colleagues find a pomodoro timer or app really useful directly on their device. This all has to be underlined with a desire and mental commitment from yourself.

The best way to limit screen time is to know what you are doing with all that screen time. Are you being productive while using it? Are you using it for entertainment & simply because you are bored? If it’s not for a productive matter, set you device aside. Yea, it’s 2023 but you can head out, have a walk, talk to your children, your spouse, your significant other. I grew up in a time where the first time I held my own mobile phone was at 16 years of age. I got through 16 years without a mobile device. Now I’m 33, I have yet to install a game on my phone. I use my phone for news, to connect with colleagues, relatives, friends I’ve known for a long time. You control your device. Not the other way. It has always been this way. Never forget.

My phone has a wellness setting that allows me to block off social media apps for specific lengths of time. I also like to purposely leave my phone in the car when I am out so I don't check it as much. If I am out to dinner with someone, I leave my phone in my purse so I can focus on the conversation.

If you're in front of a computer most of the day, having a dumb phone is a great solution to limiting screen time. I have a plan for unlimited talk and text but no internet for just $25 per month. The dumb phone ensures that outdoor walks, lunches and dinners at restaurants, time at church, and other non-work related activities are not online times. Plus, it saves money too.

Since I'm in front of a computer most of the day working, I set limits outside of work that let me really be present in the moment. After I pick the kid up from school, all technology is put away for homework time and talking about the school day. Setting aside specific time to be technology-free (like after school or during the evening when it's family time) helps me not dread turning on that computer the next morning. I also schedule activities that force me to put the phone down. Can't exactly be glued to the phone while jumping on a trampoline with the kid. Finally, I have found that not having a lot of social media, or a lot of the apps on my phone, it's easier for me to disconnect and step away.

One important aspect of this is to disable notifications when you are trying to use your screen time productively. This way you will be fully focused on your task and not task switching.

Write a schedule with focus time. In today's society we are bombarded with information, some necessary to know and some just fighting to monopolize our every second. I schedule the news reading in the mornings, 2 hours sets of focus times without connectivity during the day, and time off screens between 18:30 to 6:00. Not every day is possible that I can keep the schedule, but writing the schedule in a visible place help. Without a schedule is much to often that I find myself surfing with no clear purpose and wasting entire days.

Establishing boundaries is the key component in striking a balance between screentime and your well-being. When it's family time, put your smartphone somewhere else--same goes for the members of your family. Encourage fun activities like family game night or taking a hike; or take fun fitness classes together. Go back to basics and read a book without using a device. Spend time outdoors or go out with friends. Be intentional in your use of your devices. Don't just be on your device just to be on it. Find out what works for you and your schedule.

Read printed books. Go to the theatre, cinema, museum or art gallery. IKEA is more interesting than e-commerce. Meet instead of call. Adore the picturesque landscape instead of wallpaper.

The light emitted from screens affects the body's "internal clock" (circadian rhythm), particularly the blue light of the spectrum, by inhibiting release of the sleep hormone, melatonin. So it definitely "pays" to find alternatives. Going for a walk is one of the best alternatives, it gives you some "me time," improves your memory, releases the "feel good hormone" (dopamine) and regulates your body's metabolism!

Every room in our house has books. Our children have grown up this way and its ingrained in all we do. Even when out, they know that asking for a new book will most likely have a positive response from us. This had resulted is reading having become the main pass time. Books are found next to sofa, bed, chairs. Devices, including our tv are used sparsely. The way your spaces are designed or set up can make a huge difference. They either promote the use of devices(ie. The tv is always on, nothing else is around) or the environment is set up to be calm and stimulating. Aquariums, books, shelves with boardgames and books. We have found that all this led to a different way of looking at screens. They are simply not the most exciting thing.

When I realized using social media before bed was emotionally draining, I took the apps off my phone and replaced them with other activities that are more beneficial to my well-being, like breathing meditations, browsing a book on Blinkist, and doing a few Duolingo lessons. Also, ditching the phone and reading a book—which also sets a great example for my kids.

Delete all the apps that you have not opened for a month (never). Check the daily metrics of yours. Not only child’s. Play games with children (it’s much better than do it alone). At least, that’s a way to become teammates.

As with all aspects of life, even with screen exposure, moderation is the answer. A lot of what we do (professionally) is directly connected to smart devices and thus screens. Regulating time spent on a screen and utilizing that exposed time for quality and productive use is more beneficial than going down a rabbit hole of endless videos or adverts. Streaming apps should have their option of auto play set to off!

-You are all correct. But if in simple words we can suggest: For iPhone users toggle ‘Night shift’ ON and set it to the warmest that suits you -And for Windows, you have ‘Night light’, please turn it ON, and adjust to the warmest, of course as per your needs. - Go out and at least get 2minutes, I repeat 2minutes of Sunlight everyday. Hope this tips counts. Thank you.

Regular 'spring cleans' of unused apps is definitely part of a general device maintenance. Another aspect of digital usage is the quality of interactions and relationships when using tech. Playing games together on a console or taking turns, discussing the videos and drawings created or sharing something you saw/heard. We tend to try and make our device usage meaningful, whilst finding ways to bring humanness and relationships into the use. Now, I do agree not all device use is necessarily a groups activity and thats fine. Recognizing that is key. It's finding the difference between thinking about when you want 'me time' vs 'just feel like playing a game, want to join?'

It's crucial to also schedule personal time and external to work non-negotiables into your planner (however you do this) and be committed to not start to eat into these spaces.

While this can be tricky as the modern age has really made it easy for us to stay digitally plugged in, there are a few indicators that help me monitor my well-being when it comes to screen time. If I don't want to respond to those Facebook messages or want to find any excuse not to look at the computer screen, these are some big signs that I need to step away. If I can't sleep or over-react to my kid asking for snacks (for the tenth time) reducing my screen time and stepping away from the digital world—even for 15 minutes—has really helped me refocus my energy and enhance my overall mental well-being.

Listen instead of looking an reading. Feel the voice and tone. Say instead of typing. Feel the magnet of words. Give flowers to beloved. Breathe alive aroma. Smile alive because no one emoji will express it better.

Notifications from apps are a trigger for restlessness and anxiety. Do not sync your personal phone with work apps, turn off your notifications from apps (including personal emails and social media-including LinkedIn!). Some devices have the option of letting you know which apps you have not used in a while and recommends deleting those apps (now that's a "smart" device!). Preoccupying yourself with apps that "measure" blood pressure or heart rate or "monitor" happiness is also not recommended, the idea is to totally disconnect when you decide to. Going for a walk, spending time with loved ones and even playing a little longer with your pet will regulate your mood and blood pressure, so don't worry about checking it 4 times a day on an app!

Adjusting habits don't have to be a chore. Gamify changing or building your habits. For screentime, reward yourself when refraining from using your smartphone or computer. There are apps that will assist your smartphone challenge. For computers, I keep my laptops in one room at all times. My computer time shouldn't interfere with my family time. Once I have enough time to move to that room, I have time for computers.

As with any process improvement, it's a cycle and it always involves "monitoring and evaluation." With the changes you make to decrease screen time, assess how it has affected your productivity, well being and physical connection to other humans. If you need to make tweaks to adjust your screen time, do it, in the end it's about "you" after all.

Pause. You get immersed into your screens at time and it’s important to hydrate, walk, and reflect. I usually step away, play with my dogs. In other instances, I’ll put on a podcast and really utilize that time as a “zen” moment

I take breaks throughout the day by taking my puppy out. And walking the yard and checking out how my gardens are doing. I also try to work on my self care and mental health

It is also good to practice spirituality habits like meditation, yoga and prayer. All these are particular times when you can limit your time on the screen and connect to other habits that will enhance your well-being

An example of what else works is leaving your work computer at work, leaving your phone in the car when you're at home or at a party. This helps you to be present in the moment and that is what mindfulness is all about.

Discipline is key in managing screen time make it a part of you not to use Screen as cure for boredom. Set priorities when it's needed or not and be disciplined to stick to it