*Set clear boundaries around ‘work’ and ‘home’ times and places.
*Work in a different place to where you sleep, if possible.
*Hide your smartphone while you work on your laptop.
*Take a 15 minute screen break for every hour spent on screens.
*Eat your lunch away from screens.
*Use audio and voice calls as an alternative to video conferencing from time to time.
*Block social media while you work.
*Switch off smartphone notifications for blocks of focused work time.
*Blink regularly to avoid dry eye and digital eye strain.
*Take breaks outdoors at regular times if possible.
*Stand up and move around during lesson breaks. Run up and down the stairs if possible.
*Set-up your school desk away from your sleeping space.
*Use Do Not Disturb mode on your phone while studying.
*Use the Screentime app limits on younger children’s phones to block social media during the ‘school’ day.
*Develop your own rituals to mark the end of the school day.
*Don’t place your phone down on surfaces outside your home.
*Clean your phone regularly with diluted soap and water.
*Don’t use alcohol-based wipes on your phone.
*Don’t take your phone into the bathroom with you.
*Avoid letting anyone else touch your phone.
“I loved it. After this, I’m going to get a landline and turn my mobile off for some weekends. I’m also going to take social media off my phone.”
"Three weeks later, I can’t quite believe I have managed to keep my tech use under control. Already I feel more connected and present during chats or out with friends"
"It was a revelation! I wasn’t aware how bad my digital addiction had become. Feel deliriously refreshed and restored – will definitely be incorporating regular technology breaks into my life. Everyone should!”