Screen out your screen time

Thanks to technology, we’re now surrounded by screens and constantly bombarded with information. And while that brings certain benefits, like connection and convenience, it has also led to detrimental effects from too much screen time.  

Unplugging from your phone, and especially social media, has a number of benefits, including, but not limited to:  

Improving focus and allowing you to be present. Have you ever found yourself mindlessly scrolling while someone’s trying to have a conversation with you, or perhaps you’re trying to talk to someone who’s so engrossed in their phone, that they have to ask you to repeat yourself? When you disconnect, your attention span increases and you can appreciate everything happening around you.  

Reducing stress and anxiety. Think of all the emails, notifications, texts, ads, and everything else that pops up on your screen. You’re constantly bombarded with messages and information. Putting away your phone and giving yourself a break will ease some of your daily stress.  

Improving your productivity. How many times have you fallen down a rabbit hole on social media only to realize an hour has gone by - an hour that could have been spent taking care of errands, reading a book, or spending time with family and friends?  

Thankfully, there are a number of habits you can adopt to help you limit the amount of time you spend scrolling, clicking, reading, and watching. Below are five simple ones you can easily adapt to help cut screen time and start reaping the benefits listed above.  

Keep your phone out of the bedroom. One of the best things you can do to reduce your screen time is to ditch the phone before bed. Scrolling before you go to sleep, as well as the screen light, can distract you and stimulate your brain leading to a poor night’s sleep.  

Turn off notifications. Studies show people receive anywhere from 40 to 80 notifications a day. If you have notifications turned on for every app, then you’re likely staring at that screen in the palm of your hand constantly with few breaks. Instead, turn off all notifications with the exception of the essential ones - phone and email alerts.  

Eliminate concurrent screen usage. It’s not uncommon for people to be scrolling on their phones while also attempting to watch television. Add a laptop to that, and you have a tech triumvirate that’s negatively impacting your mental and physical health. Be cognizant of the number of screens you’re looking at, and limit it to one at a time.  

Track your time. There are a number of apps out there that will help you track and limit your smartphone screen time — including several that are already built into your phone (And yes, it’s not lost on us we’re suggesting to use your smartphone to help you limit your smartphone usage).  

Pick up the phone and call. Finally, instead of engaging in a text conversation, pick up the phone and have an old-fashioned conversation. It doesn’t have to take long and it can be good for the soul - who wouldn’t want to hear a friend or family member’s voice?  

With these practical tips, you’ll be on your way to cutting down screen time and being more productive, present, and peaceful.  

Now that you’re on your way to reducing your own tech use, you can also think about how you incorporate technology into your classroom. ChildCare Education Institute’s Technology and Social Media Policy in the Early Care and Education Environment is a four-hour intermediate course that examines the impact of digital technology, the Internet, and social media on the early care and environment and offers strategies and best practices for using various technological tools. 

  Leslie Coleman has over 25 years of experience in the early childhood education (ECE) field. She has held positions ranging from preschool teacher to professional development consultant for ECE professionals. Her training content is used to help educators reflect on and make enhancements to their interactions with children and families.