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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

Supporting Children with ADHD in Schools: Strategies for Educational Success

Attention-Deficit/Hyperactivity Disorder (ADHD) affects many children and can present challenges in educational settings, including difficulties with focus, organization, and emotional regulation. However, with proper support, schools can play a crucial role in helping children with ADHD thrive academically and socially. This article outlines evidence-based strategies that educators and administrators can implement to support children with ADHD in achieving educational success.

1. Provide Structured and Predictable Routines

Children with ADHD benefit from consistent routines that reduce uncertainty and help them focus.

• Why it works: Predictable schedules minimize distractions and promote self-regulation (Barkley, 2021).

• Implementation: Schools can use visual schedules, consistent class routines, and clear transitions between activities. Providing a daily agenda at the beginning of the day can help students anticipate tasks and prepare mentally.

2. Use Individualized Education Plans (IEPs) and 504 Plans

For students with ADHD, accommodations through IEPs or 504 Plans can address their unique needs.

• Why it works: These plans allow for tailored interventions, helping students access the curriculum effectively (DuPaul & Stoner, 2014).

• Implementation: Accommodations may include extended test time, preferential seating, or modified assignments to reduce cognitive overload.

3. Incorporate Movement Breaks

Frequent physical activity helps children with ADHD regulate their energy and improve focus.

• Why it works: Research shows that movement increases dopamine levels, enhancing attention and motivation (Halperin et al., 2020).

• Implementation: Integrate short movement breaks, such as stretching, walking, or classroom yoga, between lessons. Schools can also provide fidget tools or standing desks for students who struggle with sitting still.

4. Offer Clear and Concise Instructions

Children with ADHD often struggle with processing lengthy or complex directions.

• Why it works: Simplifying instructions reduces cognitive strain and helps students stay focused (Zentall, 2015).

• Implementation: Use step-by-step directions, written instructions, and visual aids. Check for understanding by having students repeat instructions back to the teacher.

5. Provide Positive Reinforcement

Reinforcing positive behavior can motivate students with ADHD to stay on task and meet expectations.

• Why it works: Positive reinforcement fosters a growth mindset and builds self-esteem (Millichap, 2021).

• Implementation: Use praise, reward systems, or token economies to celebrate small successes. Focus on effort and improvement rather than solely on outcomes.

6. Create an ADHD-Friendly Classroom Environment

A well-structured and minimally distracting classroom can help students stay focused.

• Why it works: Environmental adjustments reduce sensory overload and support sustained attention (Pfeiffer, 2022).

• Implementation: Use organizational tools like color-coded folders, labeled bins, and clutter-free desks. Position students away from high-traffic areas and provide quiet zones for focused work.

7. Teach Executive Function Skills

Children with ADHD often need support developing skills such as time management and organization.

• Why it works: Strengthening executive function helps students manage their workload and responsibilities (Zelazo & Lyons, 2012).

• Implementation: Introduce tools like planners, checklists, and digital calendars. Teach students to break down assignments into smaller steps and set achievable goals.

8. Foster Open Communication with Families

Collaboration with parents ensures consistency in strategies used at home and school.

• Why it works: A team-based approach improves problem-solving and creates a unified support system (DuPaul et al., 2011).

• Implementation: Schedule regular parent-teacher conferences, send home progress reports, and maintain open lines of communication via email or apps.

9. Provide Social-Emotional Support

Children with ADHD often face challenges with peer relationships and emotional regulation.

• Why it works: Social-emotional learning (SEL) programs improve self-awareness, empathy, and interpersonal skills (Elias et al., 2015).

• Implementation: Incorporate SEL lessons into the curriculum and provide access to school counselors for emotional support. Use role-playing activities to teach conflict resolution and social skills.

10. Leverage Technology

Technology can help students with ADHD stay organized and engaged in their learning.

• Why it works: Digital tools cater to diverse learning styles and help students track tasks and deadlines (Radesky et al., 2020).

• Implementation: Use apps like ClassDojo for behavior tracking, Google Calendar for scheduling, or gamified learning platforms to maintain engagement.

Schools have a vital role in supporting children with ADHD by creating inclusive environments, providing individualized accommodations, and teaching skills that foster independence. Through structured routines, positive reinforcement, and open communication with families, schools can empower children with ADHD to succeed academically and socially.

This article was written by John S. Collier, MSW, LCSW. Mr. Collier has over 25 years experience in the social work field. He currently serves as the executive Director and outpatient behavioral health therapist through Southeast Kentucky Behavioral health based out of London Kentucky. John may be reached by phone at 606-657-0532 extension 101 or by email at [email protected].

References

• Barkley, R. A. (2021). Taking Charge of ADHD: The Complete, Authoritative Guide for Parents. Guilford Press.

• DuPaul, G. J., & Stoner, G. (2014). ADHD in the Schools: Assessment and Intervention Strategies. Guilford Publications.

• DuPaul, G. J., et al. (2011). Home-school collaboration in ADHD management. School Psychology Review, 40(4), 494-512.

• Elias, M. J., et al. (2015). Promoting Social and Emotional Learning: Guidelines for Educators. ASCD.

• Halperin, J. M., et al. (2020). Physical activity intervention improves sustained attention and executive functioning in children with ADHD. Journal of Attention Disorders, 24(10), 1408-1415.

• Millichap, J. G. (2021). Attention Deficit Hyperactivity Disorder Handbook: A Physician’s Guide to ADHD. Springer.

• Pfeiffer, S. (2022). Routines for children with ADHD: Why they matter and how to build them. Psychology Today.

• Radesky, J., et al. (2020). Digital technology and ADHD: Benefits and risks. Pediatrics, 145(S2), S157-S162.

• Zentall, S. S. (2015). Environmental support for children with ADHD. Behavioral Interventions, 30(3), 153-164.

• Zelazo, P. D., & Lyons, K. E. (2012). Mindfulness training in childhood. Developmental Psychology, 48(5), 1023-1031.

Tips for Staying Focused When You Have ADHD: A Guide for Teens

Introduction

If you’re a teen with ADHD (Attention Deficit Hyperactivity Disorder), you might struggle with focusing on schoolwork, completing assignments, or staying attentive in class. ADHD can impact your ability to organize, manage time, and concentrate. But the good news is there are specific strategies you can use to help improve focus. In this guide, we’ll explore some tips and techniques that can help you succeed academically and personally, all supported by research.

1. Break Tasks into Smaller Steps

ADHD can make large tasks feel overwhelming, leading to procrastination or anxiety. Research suggests that breaking tasks into smaller, manageable steps can help make tasks feel more achievable and less intimidating (Barkley, 2015). For example, instead of trying to complete an entire project in one sitting, focus on completing just one part at a time.

Tip: Create a checklist of small tasks related to a big assignment. Checking off each step can give you a sense of progress and accomplishment.

2. Use a Timer for Focused Work Sessions

A technique called the Pomodoro Method can help increase focus by breaking study time into intervals (Cirillo, 2006). Set a timer for 25 minutes and work on a task until the timer goes off. Then, take a 5-minute break before starting the next session. This technique helps build a habit of staying focused in shorter bursts, which is easier to manage with ADHD.

Tip: Use a kitchen timer or a timer app on your phone to help stick to the intervals. Remember to reward yourself with a break after each work session!

3. Minimize Distractions in Your Study Environment

ADHD makes it challenging to ignore distractions, so it’s essential to create a study space with minimal distractions. Studies show that a quiet, organized environment can improve concentration for people with ADHD (Tuckman, Abry, & Smith, 2002). This means turning off your phone notifications, keeping only necessary items on your desk, and, if possible, studying in a quiet place.

Tip: If you find it hard to stay off your phone, consider using apps like Forest or Focus@Will, which are designed to help you focus by blocking distractions.

4. Set Realistic Goals and Prioritize Tasks

ADHD can make it tough to prioritize, so setting clear, realistic goals can help keep you on track. Studies suggest that prioritizing tasks can help reduce stress and improve time management skills for those with ADHD (Brown, 2013). Each day, make a to-do list and identify your top priorities. This will help you tackle the most important tasks first.

Tip: Use planners or digital tools like Google Keep or Trello to organize your tasks and track your progress.

5. Practice Mindfulness Techniques

Mindfulness can help improve focus and reduce impulsivity, which can be especially helpful for teens with ADHD (Zylowska et al., 2008). Mindfulness involves paying attention to the present moment without judgment. Practicing simple mindfulness exercises, such as deep breathing or short meditation sessions, can help you feel more centered and focused.

Tip: Try practicing deep breathing exercises before starting your homework or during study breaks to help clear your mind and refocus.

6. Take Regular Physical Activity Breaks

Physical activity has been shown to improve focus and cognitive function in individuals with ADHD (Medina et al., 2010). Exercise can help increase dopamine levels in the brain, which play a role in attention and focus. Taking short, active breaks, such as a walk or a quick workout, can help recharge your brain and prepare you for focused work.

Tip: When you start feeling restless or unfocused, take a five-minute walk or do some stretching to reset your energy.

7. Get Enough Sleep

Sleep plays a critical role in concentration and focus, especially for people with ADHD. Studies show that teens with ADHD often have disrupted sleep patterns, which can worsen symptoms (Owens, 2005). Aim for at least 8-9 hours of sleep each night to help you feel more alert and ready to focus.

Tip: Establish a consistent bedtime routine, avoid screens an hour before bed, and keep your bedroom as dark and quiet as possible to improve sleep quality.

8. Reward Yourself for Completing Tasks

Rewards can help motivate you to stay focused. Studies show that reward-based systems are effective for managing ADHD symptoms (Pelham et al., 2017). You can set up a reward system for yourself by choosing something you enjoy as a “treat” after you finish a task.

Tip: For example, after completing your homework, reward yourself with a favorite snack or time on your favorite video game.

Conclusion

Staying focused with ADHD can be challenging, but using these strategies can help you improve your focus and manage your time better. Remember, it’s okay to take small steps and make adjustments as you go. With practice, patience, and support, you can succeed both in school and in personal goals.

This article has been written by John S. Collier, MSW, LCSW. Mr. Collier has over 25 years experience in the Social Work field. He may be reached at 6066570532 ext 101 or by email at [email protected].

References

• Barkley, R. A. (2015). Attention-deficit hyperactivity disorder: A handbook for diagnosis and treatment. Guilford Publications.

• Brown, T. E. (2013). A new understanding of ADHD in children and adults: Executive function impairments. Routledge.

• Cirillo, F. (2006). The Pomodoro Technique. FC Garage.

• Medina, J. A., Netto, T. L., Muszkat, M., & Batistela, M. E. (2010). Exercise impact on sustained attention of ADHD children. Health, 2(11), 1244-1250.

• Owens, J. A. (2005). The ADHD and sleep conundrum: A review. Journal of Developmental & Behavioral Pediatrics, 26(4), 312-322.

• Pelham, W. E., Fabiano, G. A., & Massetti, G. M. (2017). Evidence-based psychosocial treatments for attention-deficit/hyperactivity disorder. Journal of Clinical Child & Adolescent Psychology, 34(3), 449-476.

• Tuckman, B. W., Abry, D. A., & Smith, D. R. (2002). Learning and motivation strategies for students with ADHD. Journal of Learning Disabilities, 35(4), 321-333.

• Zylowska, L., Ackerman, D. L., Yang, M. H., Futrell, J. L., Horton, N. L., Hale, T. S., & Smalley, S. L. (2008). Mindfulness meditation training in adults and adolescents with ADHD: A feasibility study. Journal of Attention Disorders, 11(6), 737-746.

Each of these strategies can be helpful on its own, but combining them may provide the most benefit. Give yourself grace as you try these new approaches, and keep experimenting to find what works best for you.