Healthcare TipsMental Well-Being

Reclaim Your Brain from Tech

May 27, 2023

n this day and age, we use technology—especially our phones—all the time. Since we’re constantly plugged in, it can be tricky to know when and how to take the time to unplug for a while. And, of course, if you’re using technology to decompress and unwind, then that makes unplugging even more difficult. 

Did you know technology overuse can cause eyestrain, migraines, insomnia, and more? And because of our society’s reliance on tech, it’s become more important than ever to take the time to step away when you can and limit that screen time and technology usage as much as possible.

Learn to limit the screen time

While regulating screen time for kids may be something you already practice if you have children, it can be a lot harder to stay on top of your own screen time as an adult and monitor how often you’re using technology in a given day. Many smartphones and other devices have screen time trackers built into the device and can usually be found in the settings section of your smartphone or tablet. You can see how much screen time you’ve had per day, see specifically where you’re spending that time, and can even set hard limits for yourself so you can help control your usage.

Be screen-free before bed

Since we’re so used to checking our phones all day, it can be tricky to limit our usage, especially at night. To avoid tech-induced insomnia, it’s best to put the phone away well before bedtime. But committing to a screen-free evening can be a lot easier said than done. 

For starters, try giving your phone a bedtime, too. Stick it in a drawer or leave it in another room when it’s time to go to bed, or put your phone away for a bit while you do other activities. With no screen to gaze at, you could use the extra time in your evenings to pick up a new hobby or two. Try making a list of activities you don’t normally have time for during the day and see how many you can take care of now that you’ve slipped free from technology’s clutches.

Make a whole day of it

You’ve made it through the night without screens. Now it’s time to up the ante and try for an entire tech-free day. It might sound easy, but our reliance on technology has become firmly ingrained in modern society. Screen addiction can be tricky to navigate, but overcoming it isn’t impossible. 

For example, let’s start with where you’re spending most of your time. If you find yourself doom-scrolling through news apps or social media, maybe it’s time to unplug from those for a little while. Try deleting them off your phone entirely if you can’t go without your phone for the day, and see what you spend your time on instead. 

Just as you did before going to bed, try putting your phone out of reach or in another room for a while. If it’s not there for you to look at, you won’t be as drawn to it. 

While technology may make life a breeze, it can certainly have adverse effects on your physical and mental health. Remember to carve out time to decompress and remove yourself from technology, even if it’s just for a few hours here and there.