WANT EVEN MORE HEALTHY IDEAS FROM SHAPE YOUR FUTURE?
Think about how many times you’ve picked up your phone today without any real reason. It happens. It’s easy to do and can be a tough routine to break. However, screen time adds up fast, and your body may already be feeling the effects of too much screen time, from strained eyes to sleepless nights.
If you need help putting screens to rest, here are a few simple ways to spend less time on your phone and more time doing things that make you feel good!
Set Screen Time Limits
Everyone’s schedules and routines are different, so there’s no one-size-fits-all blueprint for screen time. Here’s how to limit screen time on your phone no matter what your day looks like.
- See how much you’re scrolling. Most smartphones can tell you how much time you spend scrolling. Take a peek to see what your average is so you can aim for less screen time. Don’t feel embarrassed! This is just the starting point.
- Start small. If you spend an average of four hours a day on your phone, don’t try to drop to zero by tomorrow. Set a goal to cut back by 30, or even 15 minutes, every day to slowly limit screen time on your phone.
- Set your daily limit. Find the limit that works for you and stick to it. Not every day has to look the same. Look at your schedule and pick a few hours each day where you intentionally DON’T use your phone.
- Get the whole crew involved. If your kids use tablets or gaming consoles, their little eyes may be feeling the effects. Make less screen time a family goal!
Swap Your Screen Time for Movement
Instead of thinking, “I’ll use my phone less,” think, “I get to do something else instead!” A little healthy movement is the perfect screentime replacement. If you’re bored, take a walk through your neighborhood or get some fresh air. You can also get the family involved in keeping kids off their tablets as well.
Thirty minutes of screen time may feel harmless, but just think of what you could do with those 30 minutes instead! Need ideas to get moving? Try these!
Make Mealtime Screen-Free
Phones make terrible dinner guests! When you take devices out of the dining room, food tastes better, conversations flow and mealtime becomes a safe place for the family to connect.
So, make it a house rule: No phones or tablets at the dinner table! Everyone’s phone stays somewhere else during mealtime so you can talk, laugh and eat together. This is a great way to start practicing intentional eating. Try these healthy, tasty recipes to start every meal off on the right foot.
Turn Off the Screens at Bedtime
That harsh blue light from your screen? It’s telling your brain to stay up and scroll. It’s easy to reach for your phone at bedtime, but it may be the reason you toss and turn all night long. Here’s how to reduce screen time and keep your phone out of your nighttime routine:
- Stop looking at screens an hour before bed. Turn off the TV and put phones, tablets and game systems on their chargers one hour before you head to bed.
- Relax and unwind. Reading, stretching or even a bedtime hygiene routine can help get you in the mood for sleep. Put on your favorite pajamas and get cozy! If you’re ready to rethink your bedtime routine, try these tips to unlock your best sleep yet!
- Prepare for the next day. If your mind isn’t quite ready to turn off, prep for tomorrow instead. Pick up around the house, pack lunches and “close down” your house to feel ready for the morning.
- Charge your phone somewhere else. Your bedroom is for sleeping, not scrolling at 2 a.m. Try plugging your phone in across the room instead of on your nightstand. If you still feel tempted, plug it in in the kitchen or living room.
Other Ways To Limit Screen Time
- Turn off notifications. Every ping is designed to grab you. Turn them off for anything that’s not urgent. You can check stuff when YOU want to, not when your phone tells you to.
- Keep your phone at a distance. Here’s the thing: if your phone is always sitting next to you, you’re going to pick it up. Instead of keeping your phone in your pocket or on your desk at all hours of the day, move it somewhere else. If you’re worried about friends or family reaching you, keep text and ring tones on loud.
- Pick phone-free zones. Maybe it’s the dinner table. Maybe it’s your bedroom. Choose spots where phones and tablets just don’t go!
- Limit all screens. Phones and tablets aren’t the only thing fighting for your attention. TVs and handheld gaming systems also put off blue light. When you set a screen time limit, be sure to include ALL screens.
- Celebrate when you hit your goals. Made it a week? Do something fun! Just not something screen related.
- Give yourself a break. Some days you’ll be on your phone way more than you planned. That’s life! Just remember, progress is better than perfection.
Look, screens aren’t going anywhere. That’s just reality. However, cutting back (even a little) makes a huge difference. You sleep better. You move more. You have more time with friends and family. Learning how to get rid of phone addiction and achieve less screen time isn’t always easy, but it all adds up, and it can all make you feel better! So, why not start now? Stop the scroll!