Switching off in lockdown can feel near-on impossible as the pandemic forces us to rely on technology like never before.
Most of us are spending hours on Zoom, FaceTime and WhatsApp, both for work and to catch up with loved ones.
Netflix has reported 15.8 million new subscribers in the first three months of 2020 – including 15 per cent of all new streaming customers during the Covid-19 outbreak.
Statistics from UNICEF reveal digital game distributors have seen a jump from 19 million daily users to 23.5 million in early April alone.
And American study has found nearly half of the nation’s children are using screens for six hours a day since the virus outbreak – five times the daily World Health Organisation’s recommendation.
But an excess of screen time is scientifically proven to increase anxiety and exacerbate physical signs of stress, such as headaches and sore muscles.
Rosie Millen, the UK’s leading Burnout Coach, says it’s more important than ever to practice the art of switching off.
Here are Rosie’s top tips.
1.Turn off notifications
From the moment we wake to the moment we go to sleep, our phones are bombarded with images and updates of what everyone is doing and achieving.
Switching off notifications will help you get back in touch with real life and ensure that unhealthy comparisons fuelled by social media don’t take over your life or impact your mental health.
You don’t have to turn off all notifications if you feel unable to avoid things such as new work emails, but turn off those that are of low importance but highly disruptive, such as social media.
TRY: A social media detox.
Swear off all social media for a couple of days – and buddy up with a friend to help keep each other’s temptation in check.
Alternatively, set times to allow yourself to look at your accounts – eg 30 minutes of Facebook at 9am and 3pm.
2.Set physical boundaries
Stopping mindless scrolling or binge-watching TV is easier said than done, especially now.
Instead, create physical distance between you and the technology that supports these habits.
Leave your phone in another room or pop it in a drawer to help you break the physical habit of reaching for it constantly.
TRY: Leaving your phone at home and going for a walk.
Once you do it a few times, you’ll realise how nice it feels to be in the moment when you’re out in the fresh air and free from the burden of constantly checking your phone.
3.Manage workload and screen time
With the majority of the UK’s workforce now working from home, it might feel impossible to reduce your screen time.
But there are still plenty of things you can do.
For example, pop your phone on airplane mode for two hours when you start work at 8am so you only start checking messages at 10am.
This allows you to make work a priority.
TRY: Creating a to-do list to plan your work time first thing in the morning.
If your diary is a blank canvas and you move through the day without a plan for what you would like to get done, you’re more likely to jump from task to task and feel really frazzled.
Studies show brain and memory function is improved with regular breaks, so schedule those in too.
At the end of the working day, reward yourself with an act of self-care, whether it’s a bath or a relaxing walk.
4.Meditate
Making small pockets of time to meditate will bring countless benefits, including reducing stress and anxiety.
This is especially important if you’re feeling overwhelmed.
TRY: Downloading a free app such as Headspace or Calm for some easy-to-follow meditation sessions.
You can do them even if your phone is on airplane mode.
5.Learn a new skill
Designate one hour of phone-free time every day – and use it to try something new or learn a skill. You will feel a real sense of achievement when you realise just how much you can achieve in an hour without your phone.
TRY: Working towards a fitness goal, figuring out how to take care of your garden or learning how to cook a new dish.
Alternatively, you could try learning an instrument or a new language with the help of instructions you’ve printed off from the internet during screen-time hours.
Doing something creative will keep you stimulated while also giving you some essential me-time.
6.Curb evening TV
Most people binge-watch or stream TV shows between 8pm and midnight.
But the blue light emitted from the screen can delay the release of the sleep hormone melatonin – the chemical messenger that prepares the body for sleep – by up to three hours.
TRY: Being disciplined.
Don’t go overboard with the latest series you’re into – treat yourself to just one or two episodes at a time.
Lots of people are worried about the future or are feeling stressed by the lack of available childcare and need sleep more than ever.
Don’t forget to switch your phone off before bed – or better yet, leave it charging in a different room overnight.
