5 Simple Steps to Reduce Your Screen Time

I know you might think I am 'one to talk' on screen time - seeing as I update and write blog posts every week, followed by running 2 instagram accounts (@the_happy_oat and a personal account @ruthsania) and also doing travel videos on youtube! However despite this, in the last 6 months or so, I have taken active measures to try and reduce my screen time. This is not to say I'm perfect by any means (!!) - I have (and still sometimes am) a victim of 'mindless scrolling' or have that psychological FOMO (Fear of missing out) if I don't keep on track of my social media.

WHAT'S THE BIG DEAL?

Screen Time also incorporates more than just your phone, it can include laptops, TVs, ipads, gaming etc. and in the UK and the wider Western world, the population's almost 'addiction' to their screen time is on the rise.

The BBC [1] presented some shocking statistics in August 2018, highlighting main points from an Ofcom international report [2]. There are loads of interesting graphs and more facts on the BBC and Ofcom report page but here are a few facts found listed below:

• On average, people check them once every 12 minutes during their waking hours, the study claims.

• Two in five adults look at their phone within five minutes of waking, while a third check their phones just before falling asleep, according to the report.

• 71% of people say they never turn off their phones and 78% say they could not live without it.

• While three-quarters of the British public still regard voice calling as an important function of their phones, more (92%) say web browsing is crucial.

THERE ARE STILL BENEFITS

Despite the negativity, I just wanted to touch upon actually how amazingly advance the world has become in regards to mobile technology and other screen devices and as a result there is more efficiency and networking available at our finger tips, such as:

• Small and Convenient

• Higher efficiency and productivity in personal and work life

• Increased ability to communicate in and out of the workplace

• Greater access to modern apps

• Photo sharing

• Video in real time

• Improved networking capabilities

• Entertainment

• Notes and Reminders

• Calendars and Organisation

• Maps, Navigation, and Travel

• Online Banking and Finance

• Address Book and Contacts

• Remote Working

• Emergencies

• Watches and Alarm Clocks

• Calculator

• Torch

• Learning and Research [3, 4]

MY TOP TIPS

1. Adjust your notification settings - Do you really need a notification buzzing in your pocket to tell you that you have a like on an instagram post, or that your tweet got retweeted? Probably not. I challenge you to adjust your notification settings to what you feel you need to alerted by. Whether that be going cold turkey and having no notifications, to only having the apps that you are having direct conversations with someone, have a go and see what you think.

2. Carry a book in your bag - for those time's when you are sat waiting for the bus, or a friend or whatever and are tempted to take out your phone to scroll through your social media, carry a book/magazine/paper etc so you can read that instead.

3. Schedule breaks - when you have a day where you know you might be on your laptop a lot, or whether you've got a night of gaming ahead of you, try and schedule some breaks to move your body and rest your eyes from the harsh brightness of the screen.

4. Spend mealtimes with people - By this I mean, rather than sit in front of the TV, or being distracted by having your phone out around the table - switch your device off, and spend that time talking to those you love around you, and catching up on the day ahead or the day just passed.

5. Track your Usage - Download apps (there are plenty, but I use SPACE), which can tell you how long you have spent on your phone and help curb or limit usage on certain apps.

Lots of Love

Ruth xxx