How can you reduce your own screen time? We are in the middle of the age of digitalization. Many of us work on our PCs for around 8-10 hours a day and also use the TV and smartphone for a few hours outside of this period. Sometimes even at the same time!
So it's no great surprise that our eyes suffer as a result and subsequent symptoms such as headaches or sleep disorders occur. Whether professionally, privately or both: at the latest when the Turning cell phones into an addiction you need to start minimizing the time spent on screens.
In this article, I would like to share with you my most important learnings and tips from my own experience so that you too can reduce your screen time and protect your eyes. Let's go!
1. be aware of the advantages!
Why should you reduce your screen time at all? I would like to answer this question first answer clearly and conciselyso that you really go through with your plan.
Here are the fairly obvious answers:
- Easy on the eyes (by using vision over short but also long distances)
- Become more relaxed (and reduce stress from too much stimuli and information).
- Increase well-being (through more natural everyday behavior without technology).
- Finding more time for family and friends (due to less distraction)
- Increase productivity on the job (see also Tips for more productive work)
- Sleep better (see also Tips for better sleep)
- Become more energetic (see also Tips for more energy in everyday life)
- Increase creativity (with the calm comes back also the creative intelligence)
- Increase perception (View and appreciation for the little things in everyday life).
This list could be continued almost ad infinitum. If you can think of any other reasons for reduced screen time that should definitely not be missing here, feel free to leave me a comment.
2. set yourself a clear limit!
You basically work in the office every day? Then take care of clear limits to the useful life and make sure that you do not exceed them. Take breaks in between to allow your eyes to relax.
You should draw a clear line, especially when it comes to reducing screen time in your free time. For example, allow yourself "a maximum of two episodes of your favorite series a day" or "A maximum of half an hour on Instagram per day" or use similarly binding formulations.
When you Difficulties to stick to such rules even in your free time, you are facing a real challenge.
Then I can only warmly recommend the book "The smartphone epidemic" by Manfred Spitzer (is available here*) to the heart in order to The dangers of social media addiction to understand. And with the book "How to Break Up With Your Phone" by Catherine Price (is available here*), you'll find it easier to get by without your smartphone more often.
3. set up a technology-free zone for yourself
When your tech gadgets are smiling at you from every corner of your home, it's naturally difficult to resist them. That's why you should set up a space that's truly free of any technology and exclusively for offline activities is used.
It is absolutely advisable to do something here every day. Spending me-time - for example with this 6-minute gratitude diary*.
4. use apps for monitoring
Android and Apple devices fortunately come with the tools for controlled screen time pre-installed. "Digital Wellbeing" (for Android) and "Screen time" (with Apple) show you exactly how long you spend in front of the screen every day and what you spend your time doing online.
You can also use your Control usage behavior very well with the tools and ultimately reduce the duration of your online activities.
But also Apps from third-party providers you can of course use. Here are some recommended examples:
- Digitox
- QualityTime
- Screen Time & Time Tracker
Tip: At this point I would also like to tell you about my article on sustainable surfing on the internet recommend! Because if you are already on the screen, then also as environmentally friendly as possible!
5. keep the 20-20-20 rule
Among health experts, there is still a certain disagreement The extent to which staring at a screen has serious consequences for eye health.
But to prevent your eyes from getting dry and tired, you should definitely use the 20-20-20 rule of the Californian optician Jeffrey Anshel (Book recommendation*). It is as follows:
For every 20 minutes on screen, you look at an object at least 20 feet (that's about 6 meters) away from you for 20 seconds. This way you can relax your eyes and give them a short break.
6. make your smartphone uninteresting
The main reason why we spend so much time on screens, even outside of work, is that we obviously don't understand the content. more interesting than anything else find!
Fortunately, a smartphone can also become uninteresting with the following tips, among others:
- Uninstall unimportant apps (only the few are really important!)
- Disable push messages and advertising
- Set your smartphone to silent
- Set your screen to black and white
7. find useful offline alternatives
When we reach for our cell phones out of boredom, we don't seem to have any better alternatives away from the screen. By giving yourself exciting offline activities you can reduce your screen time in the simplest possible way.
Here are a few simple ideas for inspiration:
- Read books (Why is reading books so important?; cheaply used e.g. via medimops*)
- Meet friends
- Participate in demonstrations
- Go to the stadium
- Work on mercy farms
- Exercise regularly (set ambitious goals!)
- …
The next time you reach for your smartphone for no apparent reason, do 25 sit-ups - or a whole gym session. Is that enough motivation? Of course, these are just a few examples - the offline world (the real world away from our screens) is open to us! 😉
Tip: It just occurred to me that the principle of "listening instead of watching" also reduces your screen time and saves your eyes! So, for example, listen to a podcast on a certain topic instead of watching a documentary on TV or a few YouTube videos.
8. formulate clear goals
What do you want to achieve? And how do you want to achieve it? We often answer our cell phones out of habit or boredom. Self-imposed rules and goals help us break out of old habits.
I have some examples for you on this as well:
- Only check messenger messages and emails 3 times a day (e.g. at 10 a.m., 2 p.m. and 6 p.m.)
- In the morning only after breakfast the first time look at the cell phone (for only 5 minutes)
- Never go to the toilet with smartphone (by the way, the WC is a very good technology-free room!)
- The smartphone stays in your pocket while you work (and not on the desk)
- Meeting friends at least two days a week (arrange in the previous week already and make dingfest!)
9. set aside time for breaks
I already mentioned it: give yourself a break regularly. Until recently, I always tried to "plow through". But in my experience, just 15 minutes of screen pauseIn the end, your mind and eyes will relax and you will gain new strength to continue working more effectively and with greater concentration.
10. go on a digital detox
Do you want to reduce your screen time but it just isn't working? Then a cold turkey. Digital Detox describes a complete renunciation of digital devices over a certain period of time.
Separate yourself, for example for one week or one month from all your technical devices (with the exception of your PC at work, of course) in order to declare war on your addictions. During this time, you will feel in an unpleasant way how much your smartphone, for example, has already taken over you.
But afterwards it will definitely be easier for youYou can also spend your time away from technical devices and colorful, shiny screens.
Reducing screen time, made easy!
Neither our eyes nor our entire organism are designed to stare at a screen while sitting in a chair for hours on end. Both our eyes and our body need variety and movement. That's what you should provide!
"There are thousands of diseases, but there's only one health."
Ludwig Börne (more at Health Quotes)
I hope this post has given you some valuable tips on how to reduce your daily screen time. Do you have any questions, suggestions or further tips for me and all readers? Then I'm looking forward to your comments!
Stay healthy,
PS: Less screen time usually also means more time in the fresh air in nature! In the linked article you will learn why this is so healthy. Have fun!
