Southeast Kentucky Behavioral Health, LLC

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Breaking Free: Effective Strategies to Cut Down Screen Time on Phones and Tablets

In today’s digital age, smartphones and tablets have become indispensable tools for communication, work, entertainment, and learning. However, with their constant presence, it’s easy to lose track of time and fall into unhealthy usage patterns. Excessive screen time has been linked to a variety of health issues, including eye strain, poor posture, disrupted sleep patterns, and even mental health problems like anxiety and depression (Firth et al., 2019). Fortunately, there are several strategies to help limit screen time and promote a healthier balance between digital and offline activities.

1. Set Time Limits on Apps

Most smartphones and tablets now offer built-in tools to help users monitor and control their screen time. Both Android and iOS devices have settings where you can set daily time limits for individual apps (Google, 2022). For example, Apple’s “Screen Time” feature allows users to set app limits, and Android users can use “Digital Wellbeing” for similar controls. These features provide reminders when you approach or exceed your preset time limits, helping you stay aware of your usage habits.

Setting limits not only helps you reduce unnecessary app use but also encourages you to be more intentional about how you spend your time. Studies have shown that structured restrictions can effectively help people cut down on screen time and reduce distractions (Lepp et al., 2014).

2. Turn Off Notifications

Constant notifications from apps, social media platforms, and messaging services can significantly increase your screen time. These interruptions prompt you to check your phone repeatedly throughout the day, often leading to extended periods of time spent on devices. A 2016 study found that people check their smartphones on average 150 times a day, largely driven by notifications (Svetlana et al., 2016).

To limit distractions, consider turning off non-essential notifications or using “Do Not Disturb” modes during certain times of the day, such as during work or before bed. This simple step helps reduce the urge to check your phone constantly.

3. Establish Screen-Free Zones

Creating screen-free zones in your home or workspace is another effective strategy to limit phone and tablet use. Designating certain areas, such as the dining room, bedroom, or living room, as “no-phone zones” can help reduce mindless scrolling and promote more face-to-face interactions. Additionally, making your bedroom a screen-free area can help improve sleep quality by preventing blue light exposure before bedtime (Harvard Health Publishing, 2020).

These zones can be particularly helpful in fostering healthier habits by encouraging more in-person communication and mindfulness.

4. Use Digital Detoxes or Screen-Free Days

Another highly effective method is to commit to periodic digital detoxes or screen-free days. This could mean turning off your phone for a set period, such as during weekends or evenings, or even dedicating a full day once a month to disconnecting from all digital devices. Studies have shown that digital detoxes can improve mental health and reduce feelings of stress and anxiety (Przybylski & Weinstein, 2017).

While the idea of a complete digital detox may feel daunting at first, many individuals find that taking breaks from their phones or tablets allows them to reconnect with their surroundings, hobbies, and personal relationships, ultimately leading to improved well-being.

5. Engage in Offline Activities

One of the most effective ways to reduce phone usage is by engaging in offline activities that are enjoyable and fulfilling. Exercise, reading, cooking, or pursuing hobbies like painting or gardening can be great alternatives to spending time on screens. Research suggests that outdoor activities and physical exercise are particularly beneficial for reducing screen time and boosting overall mental and physical health (Biddle & Asare, 2011).

By prioritizing these activities, you naturally reduce the temptation to spend excessive time on your devices.

6. Track Your Screen Time Regularly

Another valuable strategy is tracking your screen time regularly. By reviewing how much time you spend on your phone or tablet each day, you become more aware of your usage patterns. Both iOS and Android devices have built-in tracking features that provide insights into your daily and weekly screen time usage (Google, 2022). You can break it down further by showing which apps you spend the most time on, helping you identify areas where you could make improvements.

Tracking your usage can serve as a reminder to stay conscious of your screen time and make small adjustments, such as reducing the time spent on social media or checking email.

7. Practice Mindfulness and Digital Wellbeing

Finally, adopting mindfulness practices can help you become more aware of your screen usage. Mindfulness involves being fully present in the moment and paying attention to your thoughts, emotions, and surroundings. When it comes to screen time, mindfulness can help you recognize when you’re using your phone or tablet out of habit or boredom rather than necessity.

Apps like “Forest” or “Focus@Will” promote mindfulness by encouraging you to stay off your phone and focus on the task at hand. These apps can help improve concentration and productivity, making it easier to manage time on digital devices (Nielsen et al., 2019).

Reducing time spent on phones and tablets is essential for maintaining both mental and physical health. By implementing strategies such as setting time limits, turning off notifications, creating screen-free zones, engaging in offline activities, and practicing mindfulness, individuals can regain control over their screen time and foster healthier habits. The key to success lies in being intentional with technology use and recognizing when digital interactions start to negatively impact well-being.

This article has been written by John S. Collier, MSW, LCSW-S. Mr. Collier has over 25 years experience in the social work field. He currently serves and the executive Director and outpatient provider through Southeast Kentucky Behavioral Health, LLC based out of London Kentucky. John may be reached by phone (606) 657-0532 or by email at [email protected].

References

Biddle, S. J. H., & Asare, M. (2011). Physical activity and mental health in children and adolescents: A review of reviews. British Journal of Sports Medicine, 45(11), 883-890. https://doi.org/10.1136/bjsports-2011-090185

Firth, J., et al. (2019). The effects of online social networking on mental health: A systematic review. Cyberpsychology, Behavior, and Social Networking, 22(1), 17-25. https://doi.org/10.1089/cyber.2018.0177

Google. (2022). Digital wellbeing. https://wellbeing.google

Harvard Health Publishing. (2020). Blue light and sleep. Harvard Medical School. https://www.health.harvard.edu

Lepp, A., et al. (2014). The relationship between cell phone use and academic performance. Computers in Human Behavior, 31, 87-92. https://doi.org/10.1016/j.chb.2013.10.050

Nielsen, M. F., et al. (2019). Exploring digital mindfulness: A scoping review of digital interventions promoting mindfulness. Journal of Medical Internet Research, 21(3), e11993. https://doi.org/10.2196/11993

Przybylski, A. K., & Weinstein, N. (2017). Can you connect with me now? How the presence of mobile communication technology influences face-to-face conversation quality. Journal of Social and Personal Relationships, 34(6), 741-758. https://doi.org/10.1177/0265407516637612

Svetlana, G., et al. (2016). Mobile phone dependency and the development of social media addiction. Journal of Behavioral Addictions, 5(4), 706-715. https://doi.org/10.1556/2006.5.2016.084

Effective Strategies to Calm the Mind and Improve Sleep Quality

Struggling to fall asleep because your mind is racing? Relaxing at night can be a challenge, but there are practical steps you can take to help your brain wind down and get better sleep. Let’s dive into the specifics for each method.

1. Set a Sleep Schedule

Steps:

  1. Pick consistent times: Choose a bedtime and wake-up time that you can stick to daily, even on weekends.
  2. Gradually adjust: If your current schedule is off, shift your bedtime or wake-up time by 15–30 minutes each day until you reach your goal.
  3. Wake up at the same time every day: Even if you had a rough night, getting up at the same time helps set your internal clock.
  4. Avoid long naps: Keep naps under 30 minutes and avoid them after 3 PM to avoid disrupting your nighttime sleep.

2. Unwind with Relaxation Techniques

Steps:

  • Deep Breathing:
    1. Sit or lie in a comfortable position.
    2. Breathe in slowly through your nose for 4 seconds.
    3. Hold your breath for 4 seconds.
    4. Exhale through your mouth for 4 seconds.
    5. Repeat this cycle 5–10 times, focusing on the sensation of your breath.
  • Progressive Muscle Relaxation:
    1. Lie down in bed or sit in a quiet space.
    2. Start with your feet. Tighten the muscles for 5 seconds, then relax them.
    3. Move up to your calves, thighs, stomach, arms, shoulders, and neck, tightening and releasing each muscle group.
    4. Focus on the feeling of relaxation spreading through your body.

3. Cut Back on Screen Time Before Bed

Steps:

  1. Set a timer: Use your phone to remind yourself to stop screen time 30–60 minutes before bed.
  2. Create an alternative activity: Replace screen time with reading, journaling, or listening to a podcast.
  3. Use night mode: If you need to use your phone, turn on night mode to reduce blue light.
  4. Charge your phone outside your bedroom: If possible, leave your phone in another room to avoid late-night scrolling.

4. Build a Relaxing Bedtime Routine

Steps:

  1. Set a schedule: Pick 2–3 calming activities to do in the same order every night.
    • Example: Take a shower, read for 15 minutes, and listen to soothing music.
  2. Limit stimulating activities: Avoid anything that gets your heart racing, like intense exercise or watching suspenseful shows.
  3. Try journaling:
    • Write down three things you’re grateful for.
    • Make a to-do list for tomorrow to clear your mind.
  4. Experiment with aromatherapy: Use lavender-scented candles or essential oils to create a calming atmosphere.

5. Make Your Room a Sleep Sanctuary

Steps:

  1. Control the temperature: Keep your room cool, ideally between 60–67°F (15–19°C).
  2. Block light: Use blackout curtains or wear an eye mask.
  3. Minimize noise: Use earplugs or a white noise machine if your environment is noisy.
  4. Declutter your space: A tidy room can help your mind feel more at ease.
  5. Invest in quality bedding: Choose a comfortable mattress, pillows, and breathable sheets.

6. Avoid Late-Night Caffeine and Heavy Meals

Steps:

  1. Limit caffeine: Avoid coffee, energy drinks, or soda after 2 PM.
  2. Eat light in the evening: Have a lighter dinner and avoid fatty or spicy foods close to bedtime.
  3. Try sleep-friendly snacks:
    • A banana with peanut butter.
    • A small bowl of oatmeal.
    • A glass of warm milk.
  4. Stay hydrated: Drink enough water during the day but limit fluids an hour before bed to avoid waking up at night.

7. Write Down Your Worries

Steps:

  1. Grab a notebook: Keep a journal or notebook near your bed.
  2. Dump your thoughts: Write down anything that’s bothering you or what you need to do tomorrow.
    • Example: “I’m stressed about the presentation tomorrow. I’ll review my notes at lunch.”
  3. Focus on positives: End with 1–3 things you’re grateful for, like a supportive friend or a good meal.
  4. Leave it behind: Once it’s on paper, tell yourself it’s out of your head until tomorrow.

8. Try Guided Meditation or Sleep Apps

Steps:

  1. Download an app: Popular options include Calm, Headspace, or Insight Timer.
  2. Choose a bedtime program: Look for meditations, sleep stories, or white noise.
  3. Use headphones if needed: If others in your house are noisy, headphones can help you focus.
  4. Stick with it: Meditation can take practice. Start with 5–10 minutes and increase as you get more comfortable.

Final Thoughts

These methods aren’t one-size-fits-all. Try out different strategies and stick with the ones that work for you. Creating a calming nighttime routine and a sleep-friendly environment can make a huge difference. Over time, these steps will train your brain to wind down more easily, helping you fall asleep faster and wake up feeling refreshed. Sleep is essential—make it a priority!

This article has been written by John S. Collier, MSW, LCSW. Mr. Collier has over 25 years of experience in the social work field. He currently serves as the Executive Director and Outpatient Behavioral Health Therapist through Southeast Kentucky Behavioral Health in London Kentucky. John may be reached at (606) 657-0532 extension 101 or by email at [email protected].

References

  • Clark, I., & Landolt, H. P. (2016). Caffeine, sleep, and wakefulness: Implications of new understanding of adenosine receptor function and homeostatic sleep regulation. Advances in Nutrition, 7(5), 942-949.
  • Dickinson, D. L., & Drummond, S. P. (2018). The effect of gratitude journaling on sleep quality: A randomized controlled trial. Behavioral Sleep Medicine, 16(3), 199-207.
  • Gaines, J., Vgontzas, A. N., Fernandez-Mendoza, J., et al. (2017). Consistency of sleep patterns and chronic insomnia. Sleep Medicine, 37, 29-36.
  • Heath, M., Sutherland, C., Bartel, K., et al. (2020). The role of blue light in affecting sleep. Nature and Science of Sleep, 12, 123-133.
  • Rusch, H. L., Rosario, M., Levison, L. M., et al. (2018). The effect of mindfulness meditation on pre-sleep arousal and insomnia. Journal of Clinical Psychology, 74(7), 1207-1215.
  • Trauer, J. M., Qian, M. Y., Doyle, J. S., et al. (2015). Cognitive Behavioral Therapy for Chronic Insomnia: A Systematic Review and Meta-analysis. The American Journal of Psychiatry, 172(8), 721-735.
  • Wheatley, C. M., & Smith, R. P. (2019). Pre-sleep routines and their impact on sleep outcomes. Journal of Sleep Research, 28(5), e12756.
  • National Sleep Foundation. (2021). Healthy sleep environment tips. Retrieved from sleepfoundation.org.

By implementing these methods, you can foster a sleep-conducive lifestyle and enjoy more restful nights.