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Micro Habits For a Digital Detox

Too much phone use is the most commonly reported unwanted habit. We are using

digital devices more frequently now than ever before in history. A recent survey

showed that we’re spending on average 8-9 hours a day looking at a screen. That’s a

third of our life or roughly 27 years!

The issue is, the more screen time we engage in the less active we are, the less

mindfully we eat, the less connected we are to others, and the more we experience

feelings of loneliness, anxiety, and depression. The blue light from our screens is also

one of the main contributors to poor sleep - and sleep is life.

Try to set limits on screen time, especially before bed and take regular and intentional

breaks from your phone.

Here are some tips to help reduce screen time:

  • Establish a digital curfew

  • Designate certain areas in your home or workspace where phone use is not allowed. For example, you can establish your bedroom or dining area as phone-free zones to promote better sleep and more focused mealtimes.

  • Set a sleep reminder to give yourself some digital-free time before bed

  • Activate driving mode

  • Be mindful of your phone usage triggers and the underlying reasons why you reach for your phone

  • Physically separate yourself from your phone to reduce temptation. Keep your phone in a different room or in a designated “phone-free" box

  • Mute non-essential notifications

  • Have a digital depot for mealtimes

  • Create VIP notifications

  • Put your phone on silent and out of sight

  • Have a phone basket or drawer

  • Designate specific times or activities during the day where you commit to being phone-free

  • Log out of social media

  • Manage auto-play settings

  • Use built-in features or third-party apps to set time limits for specific apps or overall phone usage

  • Use tech-prohibiting apps like Freedom, RescueTime, or others

  • Determine when you’re most likely to be distracted by your phone and activate greyscale mode

  • Discover activities that bring you joy and fulfilment without relying on your phone. Engage in hobbies, read books, exercise, spend time in nature, practice mindfulness, or socialise with friends and family

  • Remove tech temptations off your phone’s home screen

  • Remove tech temptations from your computer’s toolbar

  • Simplify your home screen by organising apps into folders and keeping only essential apps visible

  • Invest in a traditional alarm clock

I hope these little tips help you to reduce your screen time and build healthier tech habits :)


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