Plan free time that doesn't include TV, cell phones, etc.
Set fixed time blocks during the day (e.g., 30–60 minutes in the morning and evening) where you don’t open any digital devices. Mark those times on your calendar to treat them as important meetings.
Use time-limit tools
Enable “Screen Time” or “Digital Wellbeing” features on your phone and computer to limit the most distracting apps (social media, news, games). Set alarms that warn you when you have exceeded the allowed time.
Create technology-free zones
Designate certain spaces in your home (e.g., bedroom, dinner table) as “screen-free zones,” where devices are left out. This practice reinforces discipline and generates more quality moments of conversation.
Replace screens with analog activities
When you feel the need to “refresh,” choose a book, a walk in nature, meditation, or journaling. These alternatives increase creativity, calm the mind, and strengthen awareness.
Engage in real social moments
Instead of virtual conversations, schedule face-to-face meetings with friends and family. Unhurried conversations, without notification signals, increase the depth of personal connections and help with a sense of belonging.
Monitor progress and reflect
Keep a short journal each week to note how much time you spent without screens, the feelings you experienced, and changes in productivity. Regular evaluation helps you better tailor your strategy to your needs.
By integrating these practices, you create space for mental peace, deeper concentration, and a higher quality of relationships with the people around you.
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