Today so many jobs, including most ‘white-collar’ jobs, require a great deal of screen time. Professionally, and personally, people spend so many hours of their day looking at the desktop, laptop, tablet, and smartphone screens that it’s necessary to step back and take a break. It’s actually physically bad for us! Our eyes take the brunt of the damage since screen time often causes strain which can lead to headaches and other problems.
Experts don’t know for sure what our increased use of technology does to our brain structures over time and our ability to focus, but they believe our bodies are actually changing due to our digital habits. Spending time on our gadgets usually promotes a more sedentary lifestyle and can contribute to obesity. Too much screen time can inhibit organic conversation and time spent with those around us. My daughters are a great example of that. I can’t get them to talk to each other even if they are sitting together. I’ve witnessed on too many occasions one of my daughters and her friends texting each other when they are literally sitting in the same room. There are many reasons to be deliberate about taking breaks from screens, and here are five ways to do it:
Exercising
Exercise is good for the body and it’s good for the mind. Set down your device and get outside or go to the gym to get your blood pumping. Even a little bit counts, and you can get up and move or stretch while you’re at work. Many employers encourage workers to take walk breaks during the day: it’s good for you to practice a healthy lifestyle and it helps you focus for the rest of the day, thereby increasing productivity. For me, my Apple Watch is the solution to this problem. Every time I look at the time I’m reminded how I’m doing with moving and standing and being that I’m so competitive I never miss a day until I close all activity rings. Yes, I have been busted by my family randomly walking around our house to get those activity rings to close before bed. When you’re at the gym, set your playlist and forget it. It’s not working out if you spend all of your time taking selfies on the Stairmaster or scrolling through Spotify.
Reading
Though many people enjoy using e-readers to get them through their latest page-turner, there’s something sacred about a paper-and-ink book. Take a break from digital content and pick up a paperback. I know it’s not ideal for travel especially for extended travel and you need a few books; however, many paperbacks aren’t very big.
A friend shared with me a travel hack he has, that I personally can’t get myself to do, but I thought it was very creative and wanted to share. What he does is he only buys paperback books and he rips out chapters of the book after he reads it and throws those read chapters in the recycle bin after he gets off the plane. I love sharing books with my team so I can’t do this but it’s a creative idea you could consider if the extra inch or so is a travel concern.
Writing
Writing by hand is another way to take a break from the screens and go back to the way things used to be. Write a friend a handwritten letter, complete a journal entry, doodle, or even work on a to-do list. Unfortunately, my handwriting is a mess and something I’m working on improving, but I still mail handwritten notes to team members, advisors, clients and family or friends. I almost always get some kind of thank you from them as it felt more sincere coming as a handwritten note vs. an email.
Visiting
You might be a busy entrepreneur, or a time-strapped homemaker, but make sure to set down your phone and have a face-to-face conversation. Our screens can limit us when it comes to true social interaction, so make a point to really connect with those you love and don’t worry about your missed notifications.
One recommendation I have is each year as you are sitting down working on your goals and vision for the next year write down the names of the people in your life that you consider a special part of your life. Ask yourself how often you spent time with them this past year and then quantify a realistic goal to see them more if you were disappointed with the number of times or quality of the time you spent with them the past year. For example, a few years ago when I was working on my annual goals I was sad that I only saw my closest friends from college maybe 1 time that past year and it was often a quick meal and not the level of quality time I desired.
I talked with a few of my friends and found out they also were disappointed with that. To solve that problem I organized an annual guys retreat where each year we go away altogether, no wives or kids, and spend an extended weekend together. 2 months ago was our 3rd annual retreat and it’s becoming a tradition we all look forward to now and already started planning next years event. Then on top of that, I try and spend at least 1 additional day or meal with each of those guys.
Contemplating
Many times, our devices serve as time-killers, when we are bored at home or waiting to get our oil changed. Use that time to really reflect on your day, your loved ones, and your current goals. Don’t let screen time keep you from examining yourself and your life. Take time to be in nature, observing the world around you, and contemplating your place in it. One idea that I wanted to share here that I recently started doing is journaling. There are many options out there and if this is something you want to try, it’s a great way each day to reflect on the last day, as well as, set some goals for the next day. So far, I am enjoying that process and seeing the words coming out vs. being typed on the screen really does make a bigger impact.
With all of the incredible technology we have access to, it can sometimes be hard to log off and achieve the perfect work-life balance, but that shouldn’t keep us from trying. I’d love to hear from you about how you like to take a break from the screens.
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