In our always-on world, it can be tough to disconnect. But if you’re looking to reclaim some of your time and attention, reducing your screen time is a great place to start. Here are some practical tips for adults.

Track Your Screen Time

The first step to reducing your screen time is to figure out how much time you’re actually spending on your devices. Most smartphones have a built-in feature that will show you a breakdown of your screen time by app and category. You might be surprised by what you find.

Set Goals and Limits

Once you have a baseline, you can start to set some goals for yourself. Maybe you want to reduce your overall screen time by a certain percentage, or maybe you want to limit your use of a particular app. Whatever your goals are, make sure they are realistic and achievable.

Many phones and apps have features that allow you to set time limits for yourself. Use these tools to your advantage.

Create Screen-Free Time

It’s also important to create some screen-free time for yourself each day. This could be as simple as putting your phone away during meals or leaving it in another room when you go to bed. You could also try scheduling some screen-free activities, such as going for a walk, reading a book, or spending time with friends.

Turn Off Notifications

Notifications are designed to be distracting. They pull you out of the present moment and back into your phone. By turning off non-essential notifications, you can take back control of your attention.

Be Mindful of Your Triggers

What are the things that trigger you to pick up your phone? Is it boredom? Stress? Loneliness? Once you identify your triggers, you can find healthier ways to cope with them. For example, if you tend to scroll through social media when you’re feeling bored, you could try reading a book or listening to a podcast instead.

Find a Hobby

One of the best ways to reduce your screen time is to find a hobby that you enjoy. When you’re engaged in an activity that you love, you’ll be less likely to reach for your phone. This could be anything from painting to hiking to learning a new language.

By following these tips, you can start to reclaim your time and attention and create a healthier relationship with your devices.

Picked up an app for 5 mins and ended up scrolling for hours? ScreenTimer helps you set timer when opening app.