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Reclaim your life: tips for staying away from screens, as summer ends

Sustain the mindfulness of a screen-free summer as you transition back to work by following this advice from the creative community.

Written By: Tom May

19 August 2024

Image licensed via Adobe Stock

As the golden days of August fade into memory, many of us find ourselves at a crossroads. Whether you've been abroad or staycationing, the past few weeks have offered a respite from the constant digital chatter that dominates your daily work. That will have led you to spend less time staring at your phone. And… doesn't it feel great?

Whether you've disconnected by accident or made a conscious effort, a break from screens typically gives you a sense of calm, enhanced creativity, and improved focus that can feel all too fleeting once work routines resume.

So, as September rolls around, it's worth making an effort to avoid reverting to bad habits. In this article, we'll share some of the community's best advice on how to limit your screen time permanently. You can also read the full discussion on X and Threads.

1. Set clear boundaries

Establishing clear boundaries is the first step in maintaining a healthy relationship with technology. This doesn't mean swearing off screens entirely. But it does mean giving yourself guidelines for when you should use them.

One effective strategy is to adopt a "digital sunset": a set time each evening when you turn off screens. Culture journalist Emily Bond is among those who've found this a useful strategy. "I leave my phone in another room before I go to bed now, which keeps me distracted from reading – which I typically do for work," she says. "It's also been helping me brainstorm for a work-in-progress."

Writer, editor and speaker Rosemary May Richings takes a similar line. "I have a do-not-disturb mode on my phone that shuts down social media and email notifications at night," she explains. "Before bed, I put my phone as far away from where I sleep as possible."

This practice not only helps improve the quality of your sleep but also gives your mind space to unwind and process the day's events. You might start by turning off screens an hour before bed, gradually increasing this time as you get used to the practice.

2. Create screen-free zones

A related strategy might be to designate specific areas of your home or workspace as screen-free zones. These could include your bedroom, dining area, or a dedicated creative corner. By associating these spaces with relaxation or creativity rather than digital distractions, you can build an avoidance of screen time into your muscle memory.

For example, you might create a cosy reading nook where phones and tablets are not allowed or set up an art station with traditional materials like paints, pencils and paper. These screen-free zones can become havens for creativity and mindfulness, allowing you to tap into ideas and inspirations that might be drowned out by digital noise.

3. Adopt mindful use of social media

There's no getting away from it. Limiting phone use is inescapably linked to limiting our use of social media. Because while these platforms can be valuable tools for sharing work, networking, and finding inspiration, they can also become major time sinks that detract from actual creative work.

To achieve this, consider setting specific times during the day to check social media and stick to them rigorously. You might also explore apps that limit your social media usage or at least make you more aware of how much time you spend online. The goal is not to eliminate social media entirely but to transform it from a passive time-waster into a tool you use intentionally and productively.

If you're finding it difficult to stick to the plan, take inspiration from Aime at Studio Cotton. "I regularly remove social media apps like Instagram and Reddit from my phone," she says. "Otherwise, I just find myself opening up and doomscrolling out of habit."

Ann Koppuzha of Powerhouse Strategy takes the same approach. "When I feel like using social media, I download the apps and then immediately delete them when I'm done," she says. "I also use an app called Cold Turkey Blocker to force my computer to shut down at 10pm, so I don't stay up late working or browsing the internet."

Don't want to delete apps? "Free apps like ScreenZen work for me," says Natalie Kent, design director at Focus Lab. "I need social apps on my phone, but they allow me to set custom time/open limits and question prompts to ensure I'm not just engaging mindlessly."

Author Evelyn Scott, meanwhile, recommends "an amazing app called Forest, where you have to leave your phone for a certain amount of time, or your tree won't grow. It sounds simple, but it's very effective."

4. Prioritise real-life connections

One of the best things about summer is the quality time spent with friends and family, without the constant interference of screens. But this doesn't have to end in September.

As you return to your regular routine, make a conscious effort to prioritise face-to-face interactions over digital ones. And you'll doubtless find that your screen time will magically slump, too. This might mean having lunch with a colleague instead of messaging, attending a local art class instead of watching online tutorials or joining a creative meetup group in your area.

Real-life connections like this not only enrich our personal lives but can also significantly benefit our creative work. They expose us to new ideas, perspectives, and inspirations that we might miss if we constantly focus on our screens.

5. Incorporate analogue creativity into your routine

While digital tools are essential these days, there's something uniquely enriching about engaging with the physical world. So consider incorporating more analogue methods into your creative process to reduce screen time and stimulate different parts of your brain—a win-win.

This could involve sketching ideas on paper before moving to digital design, using a physical whiteboard for brainstorming sessions, or taking up a hands-on hobby such as pottery, painting or sculpting. These tactile, screen-free activities can refresh your mind and often lead to unexpected inspirations that you can then bring back to your digital work.

Sanjiv Sirpal, designer at Thinkable, is a big fan of displacing his screen time with analogue methods. "Instead of grabbing your phone every time you have a thought," he urges, "grab a piece of paper and pen to write things out in long form. This slows you down and lets your ideas breathe."

More generally, he explains, "You need to learn the difference between your brain and your mind. It's your brain that has been hijacked: it's lazy, so it loves the mindless scrolling. This is fast thinking, System 1 stuff, where your body pushes things into muscle memory. You can unlock a device, swipe to an app, start scrolling, and not even remember doing it. Your mind, on the other hand, is where all your future thinking happens. You need to bring it out more often."

Ross Middleham, creative lead at the Met Office, has been doing just that. "I've been trying to get lost doing more tactile stuff," he says. "I like to collect retro 80s and 90s things. Soaking up the random inspiration of tinkering, cleaning, messing, playing with old radios, handheld games, comics, bikes, and signs is a welcome distraction and fun."

6. Swap screens for paper

One of the most obvious ways you can swap digital for analogue is to go back to the thing screens replaced in the first place: paper.

For example, Louisa Tan, co-founder of Common Exception, has been getting into collaging. Because, as she puts it: "I can't look at my screen and use scissors and glue at the same time." Similarly, design partner Fabián Sanabria says: "I've been joining life-drawing sessions every week, it's a nice group of people quietly drawing together for a few hours. I find it calming as it requires a nice soft focus; I get to draw and still use my creative skills but in an analogue medium."

Illustrator and designer Isaac LeFever adds: "I've been picking back up with printmaking. Once you're actually carving your design into the block and printing it on paper, it's just you and some tools working with your hands. Throw some music on and vibe out. Also been getting back into other physical mediums more. Especially gouache painting. Nothing I'm really able to bring into my work right now, but possibly in the future when I get a bit better with it."

7. Take regular breaks with the Pomodoro Technique

One difficulty separating yourself from your phone screen is that we spend so much of our days at our computer screen. The cumulative effect of all that screen time can be catastrophic for our mental and physical health. Hence, the Pomodoro Technique, a time-management method developed by Francesco Cirillo, is well worth checking out.

The basic premise is simple: work for 25 minutes, then take a 5-minute break. After four "pomodoros". Then, take a longer break of 15-30 minutes.

"I find the Pomodoro Technique helpful to keep me on track and guarantees tasks get done when I do," enthuses designer and illustrator Xavier Segers. "I write notes of ideas and plans almost daily, especially in the run-up to a time commitment or deadline. Using this technique, along with a pencil and notebook to write notes, removes me from iOS Notes. It guarantees me an hour away from screens."

8. Let your mind wander

In our constantly connected world, we've nearly eliminated moments of boredom from our lives. Any spare minute can be filled with a quick check of social media or a few minutes of a mobile game. However, boredom can actually be a powerful catalyst for creativity.

When we allow ourselves to be bored, our minds begin to wander, making new connections and stumbling upon fresh ideas. By reducing our screen time, we create more opportunities for this kind of productive boredom. Next time you find yourself with a few spare minutes, resist the urge to reach for your phone. Instead, let your mind wander and see where it takes you.

9. Redefine the idea of 'productivity'

Ultimately, as creatives, it's easy to fall into the trap of equating screen time with productivity. After all, most of our work happens on computers or other devices. However, it's important to recognise that true productivity isn't about the number of hours spent in front of a screen but the quality of the work produced.

Time spent away from screens – whether that's taking a walk in nature, having a conversation with a friend, or simply sitting quietly with your thoughts – can be incredibly productive in terms of generating ideas and solving creative problems. By redefining productivity to include these off-screen activities, we can reduce our screen time without feeling guilty or unproductive.

"One of the best things that I have worked into my routine is a walk in the middle of the day," says Michael Villa Sison, founder of Kuya. "It's so simple, but popping on some tunes, going for a stroll, getting some sunshine, and getting lost in my thoughts is a great way to spark some inspiration."

Finally, remember why you work in the first place. Illustrator and designer Anna Hamill says: "I'm doing this for myself and for the example I'm giving my kids. I have bought an alarm clock and charge my phone downstairs. I've designed a reading journal to keep track of my reading instead of Goodreads.

"I don't have social media apps on my phone, just my iPad, so I don't spend ages just scrolling," she adds. "Instead, I read books, paint, get on with productive work and go for long walks exploring outdoors. All have some wonders for my mental health. I'm prone to depression, and it all really helps."