Pragmatic ways to replenish yourself after time on your computer, tablet and smartphone
Pragmatic ways to replenish yourself after time on your computer, tablet and smartphone
Tips and tricks for managing screen time in online work and education
Hi everyone! Today I would like to share some pragmatic ways to replenish yourself after time on your computer, tablet and smartphone. Screen time is almost a universal experience these days, for better and worse. My tips and tricks for managing screen time in online work and education come out of my own long journey optimizing a working relationship between my creative efforts and the technologies that allow me to ship them out into the world.
My experiences with screen time
I began using computers in elementary school, and across the span of my education. Computers shifted from being a class or skill to learn, to being a supplement to the education, to being the medium of the education altogether. I encountered the same progression in my work career, with the ultimate result being that I have been almost entirely virtually since 2014.
Screen time as viewed from within the circadian and quantum community
Most of us don’t really like to talk about it—screen time, I mean. Those of us teaching circadian and quantum health face a certain risk of hypocrisy for the fact that so many of us, myself included, are using digital tools and communities to learn and teach—the very same lights and electromagnetic frequencies we know can interfere with our cellular health.
Don’t worry that I’m about to tell you to get off your device after you finish this post. That is entirely up to you and your own judgement and choice.
But ameliorating the noticeable negative effects of technology use is something that does really matter for our health. And controlling technology is a skill I am wise about thanks to my long experience.
It is also something my 1-1 clients ask about pretty often. It’s basically a question along the lines of, “How can I make it ok that I have to spend a lot of time on my device for work/education?”
I’m excited about sharing these strategies for reigning in technology with you. This is also useful to me for posterity’s sake, because the next time someone asks, I will be able to direct them to this post.
Why have the screen time conversation?
We all have things we dislike about technology, so I am going to avoid that aspect of the technology conversation today. If you are here, you surely have specific complaints about screen time you would like to avoid. I hope some of the things I am about to share can help you. If you have a strategy that I haven’t mentioned by the end, I’d love if you would share it in the comments section on this post so others can benefit from your own hard-won wisdom.
Three types of screen time strategies
From my perspective, there are three general categories for the mitigating strategies around computer, tablet and smartphone use:
The way you set up your work space
The things you do while using your devices
The things you do before and after you use your device, and generally what your time away from devices looks like
Strategies for designing your workspace
Screen time can be better or worse depending on where you are while you are doing it. Here are some things to consider:
Southern facing views offer the best circadian entrainment (sunrise to the left and sunset to the right)
open the window window or at least be near a window (facing or perpendicular is best for stronger circadian entrainment)
if the walls are painted, choose white
choose reflective surfaces for furniture and decorations
incorporate outdoor workstations like covered porches or gazebos (season and time of day will affect how much time you can spend and you might want to have multiple outdoor options and a moveable cover to reduce glare in sunlight)
wired internet is less disrupting than wifi/data
make space between your seat and electrical outlets and wifi/data signals (use an emf meter like the Cornet or approximate at least 18 inches of space)
Strategies while using devices:
While you are using your device, you want to get the most out of it in the least time. Learn to work quickly. Here are some other things I do to make it better:
employ workflows to improve efficiency and get the most out of my time
prefer apps that work offline
red screen filters (physical or software like flux) if using near or after sunset
external usb keyboard and mouse for laptop/tablets
don’t use devices while they are charging
Strategies while not using devices:
Of course lifestyle as a whole will support your wellbeing. Here are things to heal up and charge up so you can better tolerate your screen time:
earthing and grounding to restore net negative cellular charge
eye palming to reduce eye strain
gaze at horizon to stretch eyes back out
take walks to restore eye motion and active focus
take days off from using devices
if it seems impossible to take full days away from technology, start with a shorter block of time, like 12 hours without checking devices
What these screen time strategies can help with:
I have adopted these habits over time in order to:
reduce emf exposure
reduce circadian disruption
come back from and avoid technology addiction
most importantly: keep body, mind, and spirit comfortable
I hope some of these ideas are helpful to you in your journey! I’m sure you are doing great work and learning amazing things through your device. If you’d like 1-1 support around implementing these ideas or coming up with new ones that will specifically benefit your current situation, here’s where you can book a meeting: