From young children to working adults, to even the elderly, most of us get a fair amount of daily screen time from the numerous digital devices that we own. We consume so much content from our digital screens that it’s easy to forget the negative side effects of too much screen time. 

That excess screen time can impair brain development or even lead to long-term medical conditions like diabetes. It’s time to stop ignoring the risks of overdosing on our screens.

Follow these 10 tips on how to reduce your screen time to improve your overall health!

1. Eat your meals without a screen

It may be tempting to use your meal breaks as a time to catch up on online news or social media. By banning the screen during these breaks you’ll not only give your eyes a rest, you will likely enjoy your food more.

2. Limit your non-work screen time

Don’t check your work emails or communication channels at home. Constantly checking your work email while at home increases your exposure to the screen and also raises your stress levels.

3. Deactivate your notifications, or carefully select the most important ones.

This will keep you from unlocking your phone after every small notification you get.

4. Don’t watch movies or TV in bed

Watching films and TV is undoubtedly enjoyable but try and do this on your couch rather than in your bed. Watching from your couch makes it easier to stop watching that addictive TV show rather than pressing play on the next episode if you are already in cozy in bed.

5. Set a timer

Keeping up to date on your social media channels is fun and socially very important for many users. But these channels can also be a big-time waster for many people. Try and set a limit of how much time per day you will spend on social media. The next step is to gradually reduce this, particularly on days where your screen usage is high for other reasons.

6. Ban phone charging from the bedroom

Don’t charge your phone next to your bed as it will tempt you to check for messages or even the time if you wake during the night. Looking at your phone’s screen just before bed has been shown to disrupt the sleep patterns of some people too.

7. Take up another hobby for boredom

Many of us turn to Facebook and Instagram feeds to stave off boredom. Next time you have some time to kill or just feel the urge to aimlessly scroll through social media try and pick up a book, do a craft activity or take a walk.

8. Exercise as you watch

If you do have to spend a lot of time in front of the screen or just can’t stop watching your favorite show, try and combine this time with some exercise. Lots of simple stretches and workouts can be done from the comfort of your couch or living room floor.

9. Buy an analog alarm clock.

Using a real alarm clock, instead of the alarm in your smart phone, means that you can leave your phone off or charging away from your bed at night. This will reduce the possibility of being distracted during the night or grabbing your phone when you can’t catch some sleep.

10. Phone-free family time.

Establish some ground rules with your family and make sure that your quality family time is phone-and-tablet-free.