When life gets hectic, it’s easy to find yourself spending more and more time in front of a screen.
Whether you’re replying to work emails, scrolling through the news, or keeping up with messages from loved ones, your day can quickly become full of interactions with your digital devices.
According to the Guardian, the daily average for watching all types of screens is now at almost 7.5 hours. This includes phones, tablets, laptops, and even TVs, and the figure has been rising steadily over the past decade.
While some screen time is undoubtedly necessary, especially if your job relies on it, overexposure could take its toll.
Indeed, Stanford reveals that excessive screen time (defined as more than two hours a day outside of work) can:
- Hinder sleep
- Increase your risk of developing brain-related diseases such as dementia, stroke, or Parkinson’s
- Harm your memory and learning abilities
- Affect your mental health.
A “digital diet” could be a practical way to help reset the balance and get some time away from screens.
Much like a food diet, it isn’t about cutting devices out altogether, but rather becoming more mindful of your habits and creating boundaries.
Continue reading to discover how a digital diet could help you reset your unhealthy phone habits.
4 practical benefits of a digital diet
1. You might regain your ability to focus
If you find that you’re constantly checking your phone without thinking, or losing half an hour to “doomscrolling” before bed, a digital diet could help you break the cycle.
Improved concentration might be one of the first things you notice. Constant device use can disrupt your brain’s ability to focus deeply, so removing some of that background noise could give your brain the chance to rest and work more efficiently when it matters.
2. You could get a better night’s sleep
You may also find that your quality of sleep improves. Exposure to blue light – such as that from phones and tablets – before bed can suppress melatonin, the hormone that regulates your sleep-wake cycle.
This is why many devices these days have a “night-time mode” for brightness, changing to orange light that isn’t as disruptive to melatonin production.
Still, a digital diet could help you create a separation and establish a more natural routine.
3. You may feel less stressed
Even your stress levels might fall, as the constant stream of notifications and updates for your attention can often get overwhelming.
By limiting your exposure to digital devices, you could reduce the load on your brain, potentially making it easier to stay calm and present, especially when you’re busy.
4. Your relationships might flourish
A more surprising benefit of a digital diet is that your relationships might improve. When you’re less distracted by your phone, you’re more likely to engage in meaningful conversations with those around you.
These small changes could quickly result in a stronger sense of connection with your loved ones.
There are several ways to set stronger boundaries with your devices
Setting sustainable and realistic boundaries is a practical way to stick to any digital diet. Rather than trying to make dramatic changes overnight, you may want to start with small adjustments and build from them.
A useful first step is tracking your screen time. Most phones these days offer built-in tools to show how much time you spend on apps each day, giving you a clearer picture of your current habits.
You might then choose to set time limits for specific apps. If you spend too long on social media, for example, you could limit yourself to 30 minutes a day.
Another helpful strategy is creating “tech-free zones” in your home.
By keeping devices out of the bedroom, you might find it far easier to wind down in the evening. Alternatively, you could make the dining table a phone-free space, encouraging more conversation and fewer distractions during meals.
Designating set times to check messages or emails can also improve your focus.
Rather than responding to every notification immediately, you might find it helpful to schedule two or three times each day when you reply. This can reduce interruptions and allow you to concentrate more fully on other tasks.
Turning off non-essential notifications entirely could also be practical, as it can create more breathing space. You could even reduce the number of times your attention is pulled away by filtering out any alerts that aren’t urgent, helping you stay in the moment.
Finally, it’s vital to consider how your priorities align with your habits. If your goal is to spend more time with your loved ones, you can focus on creating shared experiences that don’t involve devices.
Conversely, if you want to feel more in control of your time, you could use a paper calendar instead of relying on your phone.
Over time, these seemingly insignificant boundaries can make a real difference, helping you to feel more present and less rushed.
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Please note
This article is for general information only and does not constitute advice. The information is aimed at retail clients only.
All information is correct at the time of writing and is subject to change in the future.
