Here are ways to manage your tech use to reduce stress and create your own digital detox.

1. Schedule Screen-Free Time

Take breaks from your computer or phone—step away for lunch or a walk and leave your phone behind.

2. Take Tech Breaks

Consider deleting distracting apps or joining tech-free events to pause and reset.

3. Downgrade Your Phone

Switch to a simple phone with only calls and texts to eliminate distractions and stay more present.

4. Set a Phone Curfew

Turn off your phone before dinner until morning, or use do-not-disturb modes to silence alerts and notifications.

5. Limit App Usage

Use features like Screen Time (iPhone) or Digital Wellbeing (Android) to set app limits and schedule downtime.

6. Create No-Phone Zones

Designate areas like the bedroom as screen-free to prevent mindless scrolling and improve sleep.

7. Seek Professional Support if Needed

If tech use impacts daily life, mental health, or self-esteem, consider consulting a mental health professional.