Hello! I’m back—Kirk B. here, ready to share some insights on a topic that’s been on my mind lately: screen time. As a lawyer, I often find myself glued to my devices, whether it’s for work or to unwind after a long day. But recently, I’ve noticed that what starts as a quick check of emails or social media has turned into hours of mindless scrolling. Sound familiar?
It got me thinking about how much this screen time is affecting my productivity and overall well-being. I’m not alone in this—studies show that the average person spends around 2.5 hours a day on social media, with platforms like Instagram and Twitter being major culprits. According to a 2023 report by DataReportal, we’re spending over 900 hours a year on various platforms—time that could be spent on more productive and fulfilling activities.
So, I decided it was time to take control and find a healthier balance. Let me share some strategies I’ve been using to manage screen time while still enjoying the benefits of technology.
Recognising the Signs of Excessive Screen Time
First things first, it’s important to recognise when screen time is becoming too much. Difficulty sleeping, feeling anxious or stressed without your phone, and losing track of time while browsing social media are common signs. Being aware of these can help you take the first step towards regaining control.
Set Clear Boundaries
One of the most effective ways I’ve found to manage screen time is by setting clear boundaries. I now have specific times during the day when I put my devices away. For instance, no screens an hour before bed has become a rule in my household, and it’s greatly improved my sleep quality. Creating screen-free zones, like the dining table or bedroom, has also been a game-changer.
Use Technology to Your Advantage
Ironically, technology itself can help manage screen time. Most smartphones come with built-in features that allow you to track and limit your usage. I’ve been using screen time tracking tools to monitor how much time I spend on different apps, and setting daily limits has really helped keep things in check.
Prioritise Real-Life Activities
Balancing screen time isn’t just about cutting back; it’s also about filling your time with real-life activities. I’ve made it a point to engage in hobbies that don’t involve screens, like going for a run, reading, or spending time outdoors. These activities help create a more balanced and fulfilling routine.
Practice Mindful Usage
Mindful usage is key. Before picking up your phone or opening your laptop, ask yourself why you’re doing it. Are you checking your emails because it’s necessary, or are you just scrolling out of habit? Being more mindful has helped me make better choices about how I spend my time.
Incorporate Breaks
Even when I need to be on my devices for work, I make sure to take regular breaks. The 20-20-20 rule has been a great way to protect my eyes and stay focused: every 20 minutes, take a 20-second break to look at something 20 feet away. It’s a small practice that makes a big difference.
Create a Digital Detox Routine
I’ve also started incorporating digital detoxes into my routine. Whether it’s a tech-free Sunday or an hour each evening, these detox periods give my mind and body a much-needed break from screens. It’s a time to reconnect with the physical world and enjoy the simple pleasures of life.
Conclusion
Taking control of screen time is all about finding the right balance between the digital and physical worlds. As someone who navigates the demands of a legal career while striving to live a well-rounded life, I’ve found that setting boundaries, practising mindful usage, and prioritising real-life activities are key to enjoying technology without letting it take over. If you’re feeling overwhelmed by screen time, try implementing these strategies and reclaim your time, focus, and well-being.
Until next time,
Kirk B.