Although the coronavirus has kept us physically apart, we are staying virtually connected. However, it can be hard not to have your entire day consumed by technology like binge-watching Tiger King or spending hours playing video games. As you are navigating your days around social distancing, you may not realize how much time you spend using your phone or watching television.
While technology and screens help us stay connected, excessive screen time can be detrimental to your health. Researchers have discovered how low levels of happiness are associated with increased smartphone usage and feelings of loneliness are associated with social media use. Moreover, excess device usage negatively impacts sleep and makes one more susceptible to obesity. There are already heightened levels of stress and anxiety due to the coronavirus pandemic and additional screen time can only worsen these levels.
As we spend more time on our devices during social distancing, here are six strategies to help you reduce your screen time.
Build a schedule
Structuring your day can be incredibly helpful in keeping track of how much time you spend online. “Schedules help ground us, and a daily routine gives us an anchor; it allows us to feel like we have a sense of control in a situation when we feel out of control,” says Annie Miller, MSW, LCSW-C, LICSW, a practicing psychotherapist. “We are going to be on screens more right now, that’s a given. But aiming for screen time at specific points in the day, and setting limits on it, will allow you to feel like you have more control.” Netflix may be tempting, but plan to watch 45-minute episodes each day rather than bingeing an entire season!
Create electronic-free zones
As our technology usage has increased dramatically since the start of social distancing, we may find ourselves using our devices in settings we do not typically use them in. For example, you may have more television dinners or movie baths (yes, people do bring their device to the bath). Designate areas and times in your home where technological devices are not allowed. When you are not watching television or on your phone, spend quality time with your loved ones in quarantine. If you live alone, embrace opportunities to go outdoors (safely) or read a good book.
Do not use technology before bed
When it comes to a half-hour before bedtime, put the electronics away. While technology might be comforting and give you company in bed, it can result in harmful effects on your sleep. Monica Tadros, M.D., FACS, a sinus, sleep, and facial surgeon, says, “Stimulation from screen time at night disrupts this natural melatonin biorhythm, sending our brains mixed messages and throwing off our circadian rhythm. Melatonin is also scientifically proven to enhance both innate and cellular immunity, making restful sleep especially important during times like these. Turning off devices, dimming the lights, and maintaining a good sleep routine boosts natural levels of melatonin.”
Set limits
Make sure to set limits on your phone. Most technological systems on your electronics tell you where you are spending your time and how much time you are spending on each app. There are settings available to enforce time limits and receive notifications when you have maxed your limit and are spending more time than you plan to. These small reminders throughout the week will help you become aware of your screen-time usage and help you take steps to reduce that time.
Engage in digital detoxes
Now that you are spending a lot of time online, take breaks from your screen. “Excessive screen-time usage has physical determinants, like back and neck pain, headaches and vision issues,” says Stacy Cohen, M.D., a psychiatrist and founder of The Moment. “I highly recommend people reading paper books and magazines rather than digital ones, especially at night. Journaling and meditation are also great ways to reflect and step away from technology.” Try substituting activities that you would normally do online with fun projects, cooking, gardening, and more.
Stay active
Getting up and moving can reduce your screen time and optimize your mental health. Instead of sitting at your screen all day, try an indoor workout or go for a nice walk outdoors. There are lots of indoor workouts you can do without a screen, like cardio, yoga, weightlifting, and jumping rope. You can even be creative and design your own fitness routine with stretches, dances, and circuits. It’s time to get the music on and start grooving.