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With its delightful warmth and bright sunshine, summer is ideal for traveling, savoring the outdoors, or simply relaxing. But if your digital devices are dividing your attention this season, can you really enjoy everything it has to offer? Check out this guide to discover the upsides of reducing your screen time along with tips for doing so successfully.
Why go offline?
As beneficial as our electronic devices can be, they can also hurt us in several ways. For starters, constantly being on them takes us out of the moment and distracts us from life. Imagine hiking through a peaceful forest or spending an afternoon on a pristine beach with your eyes glued to your phone—you’re likely going to miss all the beauty around you.
Even worse, too much screen time can have a negative impact on both your physical and mental health, such as by straining your eyes, impairing your sleep, and even raising your risk for anxiety, depression, stress, and heart disease. Additionally, research has shown that excessive social media use in particular can lead you to negatively compare yourself against others, potentially lowering your self-esteem.
Globally, individuals spend an average of nearly seven hours of internet-connected screen time daily. By reducing yours, you could carve out more of your day for other activities, allowing you to fully enjoy everything summer has to offer.
Pinpoint unhealthy habits
The first step in embarking on a digital detox is taking a moment to evaluate your current habits. Which devices and apps do you use most and for what purpose? What time of day are you most active on them? How long do you typically spend on each activity? To determine this information, pay attention to your screen usage over the course of a week, whether you’re watching TV, scrolling social media, or playing a game. You can also check your phone’s settings to see your screen-time totals, such as your overall time on your device and how much you’ve spent per app. By getting a comprehensive understanding of your screen use, you can better identify the best places to make adjustments.
Start small
As you consider what changes you want to make, avoid trying to accomplish too much too quickly. You’ll be more productive if you take baby steps first and then try bigger strides—the small wins you make can spur you toward larger ones. For example, you could aim to put your phone on Do Not Disturb at dinner and just before bedtime. Once you can sustain that, add silencing distracting notifications during your workday. Continue building on your goals, and eventually you’ll be able to remain off your devices for your target length of time.
Restrict your usage
When it comes to screen time, phones are perhaps the most frequently used devices. An effective measure for limiting this usage is to set boundaries utilizing your phone’s settings—Focus for iPhones or Focus Mode for Androids. These allow you to block text and app notifications while making exceptions for phone calls or texts from specific contacts, such as colleagues and close family members. Additionally, you could install an app like AppBlock, which enables you to make apps off-limits during time periods of your choice.
Commit to time away
One of the best ways to reduce your screen time is to simply keep your devices out of reach. Perhaps try leaving your phone tucked away, or even at home, while you go for a dip in the pool, ride your bike, or practice your backhand. Or swap your online activities for some offline ones—for instance, instead of scrolling through social media just before bed, get lost in a new book or write in a journal. You could also consider taking your TV out of your bedroom or banning your phone from your room at night so it won’t disrupt your sleep. If you need an alarm, treat yourself to a minimalist wood alarm clock or one that awakens you by progressively getting brighter.
Seek assistance
It’s easier to break a habit or keep a resolution when you have help, so loop in your loved ones to your detox plan. If friends and family know when you aim to be offline, they can support you by agreeing not to text or call you during that time frame, understanding that they shouldn’t expect an immediate response if they do. You can also ask them to call you out if they notice you falling back into your old habits. With others aware of your goals, you can have greater accountability to continue striving to achieve them.
Evaluate your results
After a week or two into your challenge, evaluate your progress. Celebrate the positive steps you took, and note where you can do better so you can tweak your strategies where needed. For instance, you could give yourself extra motivation by allowing yourself a small treat after an hour of dedicated focus time away from a device.
In today’s digital age, it can be difficult to limit screen time. But if you can pinpoint areas where you can reduce it, you might find yourself relishing your experiences more, whether you’re exploring new places, hanging out with friends, or just enjoying some quiet time in your own backyard.
