ALTHOUGH the coronavirus has kept us physically apart, we are staying virtually connected. However, it can be hard not to have your entire day consumed by technology like binge-watching a TV show or spending hours playing video games. Researchers have discovered how low levels of happiness are associated with increased smartphone usage and feelings of loneliness are associated with social media use. Moreover, excess device usage negatively impacts sleep and makes one more susceptible to obesity. As we spend more time on our devices during social distancing, here are six strategies to help you reduce your screen time. Build a schedule Structuring your day can be incredibly helpful in keeping track of how much time you spend online. “Schedules help ground us, and a daily routine gives us an anchor; it allows us to feel like we have a sense of control in a situation when we feel out of control,” says Annie Miller, a practicing psychotherapist. “We are going to be on screens more right now, that’s a given. But aiming for screen time at specific points in the day, and setting limits on it, will allow you to feel like you have more control.” Create electronic-free zones As our technology usage has increased dramatically since the start of social distancing, we may find ourselves using our devices in settings we do not typically use them in. For example, you may have more television dinners or movie baths. Designate areas and times in your home where technological devices are not allowed. Do not use technology before bed When it comes to a half-hour before bedtime, put the electronics away. While technology might be comforting and give you company in bed, it can result in harmful effects on your sleep. Monica Tadros, a sinus, sleep and facial surgeon, says, “Stimulation from screen time at night disrupts this natural melatonin biorhythm, sending our brains mixed messages and throwing off our circadian rhythm. Melatonin is also scientifically proven to enhance both innate and cellular immunity, making restful sleep especially important during times like these. Turning off devices, dimming the lights and maintaining a good sleep routine boosts natural levels of melatonin.” Set limits Make sure to set limits on your phone. Most technological systems on your electronics tell you where you are spending your time and how much time you are spending on each app. There are settings available to enforce time limits and receive notifications when you have maxed your limit and are spending more time than you plan to. Engage in digital detoxes Now that you are spending a lot of time online, take breaks from your screen. “Excessive screen-time usage has physical determinants, like back and neck pain, headaches and vision issues,” says psychiatrist Stacy Cohen. “I highly recommend people reading paper books and magazines rather than digital ones, especially at night. Journaling and meditation are also great ways to step away from technology.” Stay active Getting up and moving can reduce your screen time and optimize your mental health. Instead of sitting at your screen all day, try an indoor workout or go for a walk outdoors. (SD-Agencies) | 