How to radically reduce screentime usage?

[DarkAries]

Greetings!

Since I got a new job, I spend half of my day in front of a monitor, and even phone on the breaks, and at home, is easily 12+ hours screentime a day, wich started really dragging me down and draining my energies. Any idea, or just go completly cold turkey until I get used to it?

 

[Edward666]

Hi, I have a job similar to yours, and I’ve been doing it for four years.

From my experience, I can tell you that I find it helpful to completely disconnect from my devices for at least 2 or 3 hours a day, so turn them off. Go outside and take a walk, sit down and do nothing for 20 or 30 minutes, read a book, or meditate, of course...

I’m sure you have plenty of things to do, just replace your electronic device with another activity. It might feel like a burden at first, but eventually your mind will thank you.

 

[Henu the Great]

If you have no urgent business to handle during your breaks, put your electronic devices away. Have a break instead.

 

[Behemoth]

Use cushioning periods in between your work... Don't forget to blink your eyes. And do use a night mode shad for monitor screen

 

[Khem Nefermed]

Have important or attractive things to do that don't include devices.

When I'm bored, I find things to do online, usually reading or writing, because it's more exciting than just sitting in my room and doing something else.

When I have something to do like a social gathering or helping out a friend with a project, I find myself forgetting I own a phone.

It really is that simple, just find different things to do in your free time that capture you.

 

[Rroco88]

I have the same problem when I'm in University and studied a lot. A trick I use is that when you take a break, don't look on your phone but instead go and open a window and stay in front of the window, even with the eyes closed if they hurt really bad, to relax your eyes. If they don't hurt that bad, looking outside the window, indentify the furthest away object and focus on it (this is a trick a doctor taught me). For me this did a sort of reset and after 5 minutes the pain in my eyes was significantly less and I could go back to studying.

One other trick is to use text to speech when you need to read something, for example an email, and you can look away while listening to protect your eyes as much as possible. This is especially useful if your job requires you to read a lot, like complaints, paperwork, maybe as a secretary, public servant. This of course won't work if you're a programmer or accountant, only for emails and such.

Minimize your screen time as much as possible, don't use your phone uselessly during your breaks or at home, and if you have to write messages to someone, it is better to call, or use a voice to text transcription on your devices so you don't keep your eyes as much on the screen when you have something to communicate.

Looking back at your message, you might have referred to something else rather than what I experienced with screen time, meaning eye pain without vision problems, but either way, I hope my message helps you minimize screen-time overall.