Screen-related habits

Do you feel like you spend too much time in front of your screens? Do you sometimes give in to the temptation to use them, even at times you know are inappropriate or simply out of habit? Are you trying to find a balance between online and offline life? If so, here are a few useful tips that you can apply to ensure that technology is at your service and not the other way around!

14 GOOD SCREEN-RELATED HABITS TO ADOPT

1. Evaluate your digital habits and set usage objectives by downloading an app or by setting up the “screen time” function on devices that have it. Goals will vary depending on each person’s reality and that’s completely fine
2. Dare to turn off your devices, whether it’s for a few minutes, a couple of hours, or all day… This is the perfect opportunity to question whether it’s essential to be reachable 24/7. If you unplug, remember to inform those who need to know so they don’t worry. They may be used to being able to reach you at all times.
3. Avoid bringing your portable devices with you everywhere all the time by sometimes leaving them in another room, putting them away in your bag, or purposely leaving them at home when you leave for an outdoor activity, as a family or not, or while running an errand.
4. Avoid getting distracted by screens when you’re with your family or other people: this is what we call technoference. If you have to interrupt a conversation to check a device, justify this action to the person that’s in front of you.
5. Ask yourself two questions before checking your phone: “Is this really important?” and “Can this wait?” To be more aware of how you use your phone, attach a rubber band or some other object to it as a reminder of these questions before using it.
6. Take breaks from your screens by sometimes turning on “airplane mode” on your phone and by setting alarms on your computer to remind you to unplug at certain times throughout the day. You can also plan a “screen-free weekend” to practice unplugging in a more immersive way.
7. Try not to check multiple screens at the same time to avoid developing a tolerance to overstimulation and multitasking.
8. Turn off your screens when they’re not in use, including the TV, so they don’t become a source of visual and audio distraction. This may seem insignificant, but it can take a few minutes to get back into a task after being interrupted by a notification, and having the TV on in the background can interfere with the quality of your interactions with family members.
9. Try to maintain a viewing distance of more than 40 cm (16 in) from your screens and take regular breaks to look into the distance and rest your eyes. When possible, adjust ambient lighting and avoid looking at your devices in the dark.
10. Set a switch-off time: Decide on a time in the evening when all screens will be switched off. This could be an hour before bedtime to encourage better-quality sleep and create an end-of-day routine free from digital stimulation.
11. Plan screen-free activities: To avoid the temptation to check your screens, organize activities that don’t require them, such as walks, board game nights, or creative workshops.
12. Choose paper alternatives: For example, use a paper diary instead of a digital one or printed books for reading (when possible). This limits the amount of time spent looking at a screen.
13. Make your hours of availability clear: If possible, let your colleagues know when you’ll be online, emphasizing that you will only respond to messages during these times. If you receive messages after your scheduled hours, leave them for the following day.
14. Write down your thoughts following a period of unplugging: Make note of how you feel after a certain amount of screen-free time. This reflective practice can help you realize the benefits of unplugging and can help you adjust your habits.

DIGITAL BALANCE FOR THE WHOLE FAMILY

Do you have young children or teens at home? Why not try improving your whole family’s screen-related habits by using one of our two practical tools designed with you in mind:

• Parent-teen agreement on cell phone use
• Family screen use agreement