Too much screen time has been linked to mental illness such as depression and anxiety, as well as obesity and insomnia, and other conditions. Click in for ways to cut down your screen time.

Did you know that too much screen time isn’t just a problem when it comes to children? In fact, adults can suffer mentally and physically if they don’t step away from their screens for regular breaks or, even better, turn them off completely once in a while. If you feel as though you spend too much time on your devices, whether for work or pleasure, or both, here are some ways to reduce that screen time for the sake of your health.

Keep Track Of Your Screen Time

It’s far too easy to spend far more time looking at screens on a laptop, tablet, smartphone, or TV than we realize. This is especially true if we’re using them for work and then using them to unwind after work too. If you add the fact that they can be a great way to keep connected with family and friends, you might find that you’re looking at a screen much more often than not.

The best thing to do is to keep track of your screen time. You can use an app or simply remember to time your usage, and then you’ll be able to see exactly how much time you spend using your devices. Once you know, you’ll be able to work out ways to reduce that time. You can even set up timers so that you only use them for a little while before you are notified that it’s the time to stop.

Of course, sometimes screens are essential, such as if you’re at work. In this case, you can use specially designed computer glasses to reduce your eye fatigue. It’s still important to take breaks when you can, however.

Always Have A Book With You

If you find that you slip back into old habits and start scrolling through your social media feed as soon as you have any kind of downtime, such as on your commute to work, during your lunch break, or just before you go to sleep, switch this behavior out for something else. The easiest thing to do is always ensure you have a book with you, no matter where you are or what you’re doing.

If you always have a book with you, you always have a different option for what to do when you would normally reach for your phone. Placing a book in your bag each day will help you develop the habit of reaching for the book rather than your phone. You benefit from both the increased reading and the decreased screen time.

What about eBooks, though? Although eBooks are very convenient, and it’s definitely preferable than not reading at all, a paperback is always the better choice if you’re trying to reduce your screen time. When reading an eBook, it can be all too easy to scroll through Instagram or tap the Facebook notification that pops up at the top of your screen instead of sticking with the story.

Leave Your Phone At Home

Of all the devices that take up a lot of screen time, it’s the smartphone that wins out. Tablets are bulkier, so not quite as mobile, and laptops tend to stay in one place most of the time. If you’re out and about, it’s the phone you’re going to have with you, which is why it’s always best to leave it at home if you can.

Of course, it can feel worrying not to be able to contact someone or be contacted in return should the need arise (although this is a different matter, and disconnecting entirely can be a good thing), so if you must have your phone with you, remove the apps you use most before you go – you can always put them back later. Alternatively, you can use an Apple Watch or similar so you still have access to the most important thing you’ll need, but not the distracting ones.

By removing your emails, social media, and video programs, you can focus on what’s around you, and your phone will be solely for communication for a short while.

Stand Up More

Consider using a standing desk for at least some of the day if you have the option. Stand-up desks are desks that can be adjusted so that you can stand up while you work. They are hugely growing in popularity because they are beneficial to health.

For instance, compared with sitting, the risk of becoming overweight or obese is reduced when people stand instead. Keep in mind that the less time you spend sitting, the better off you’ll be, and the easier it will be to reduce your screen time since you will find you’re more able to focus when you’re standing or moving around. Get a headset and take your phone calls for the office while you walk around if that helps too.

Use A Productivity App

Although it might seem ironic that you will be downloading an app so you use your phone less, it can actually be an ideal solution. There are many different productivity apps available, so take the time to research a few to find out which ones are right for you – they’ll all do different things.

However, what they have in common is that they will reward you for not using your phone, and penalize you (virtually, of course) for picking it up before a certain time has elapsed, for example. It will be hard at first, but as you see your digital rewards grow, you’ll start to use your screen less and less.

Make A No Phone Rule

You can establish a no-cellphone policy at the dinner table, during group outings, or during public events to make the most of your time and attention. Instead of using your phone, consider switching to a digital camera or camcorder that will allow you to capture memories without staring at a screen.

In fact, this could be a rule your entire household implements, helping everyone reduce their screen time and ensuring you can bond that little bit more.