Spend one day recording how much time you spend on each digital activity

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Practical exercise:
Identify the apps and tasks that take up the most time without providing any real benefit.
Divide your time into useful (work, study) and useless (social networks, games).
Step 2: Set clear goals
Determine what exactly you want to achieve:
Reduce screen time. For example, use your phone for no more than 2 hours a day.
Focus on priorities. Spend more time on work, family or hobbies.
Improve your health. Reduce the impact of blue light on your eyes and improve your sleep.
Supplement: Write down your goals and post them in a visible place.
digital detox

Step 3: Define "offline times"
Set aside periods of the bulk sms canada day when you completely turn off your gadgets. For example:
2 hours before bedtime.
During lunch break.
Spend every Saturday without a screen.
Tip: Use the Do Not Disturb feature on your phone to turn off notifications. Try to extend these periods regularly.
Step 4: Create an action plan
Turn off unnecessary notifications. Leave only the most important ones.
Set limits on apps. For example, no more than 15 minutes a day on social networks.
Replace screen time. Find healthy alternatives: sports, reading, creativity.
Create rituals for the beginning and end of your day, such as morning meditation or evening walks.
Recommendation: Try the 20-20-20 rule for eye health: Every 20 minutes, look away from the screen and look at an object 20 feet away for 20 seconds.
digital detox