Are you struggling to find balance between your digital and physical worlds? Check out these ten ways to reduce screen time, from tech experts.We've all been there. You're sitting in front of the computer or phone, and hours have passed without you even realising it. This is called "mindless scrolling" – and it's a huge problem for people of all ages. According to recent studies, our phones are causing us to lose focus, decrease sleep quality, and in most extreme cases can even ruin relationships!

Here are the top 10 suggested ways that you can reduce your unwanted screen time by experts and professionals.

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1. Establish screen-free zones in your house, like the dining room or bedroom

If you're looking for ways to reduce screen time in your home, one strategy is to establish screen-free zones. For example, you might designate the dining room as a place where screens are not allowed. This can be a challenging rule to stick to, but it can be helpful in reducing overall screen time. If you have kids, make sure to explain the rule and why it's important. It may take some trial and error to find what works best for your family, but establishing screen-free zones can be a helpful step in reducing screen time.

2. Set time limits for how long each person can use screens each day

Most people aren't getting enough sleep, and screens are partly to blame. According to the National Sleep Foundation, people ages 18-64 years should get 7-9 hours of sleep per night. However, most Americans are only getting 6.8 hours of sleep a night. One way to help get more shut-eye is to set time limits for how long each person can use screens each day. Here's how you can do it!

3. Download the Zario App

Many think it's ironic to download an app to reduce screen time, but our phones are the best tools, we just need to know how to use them correctly, and that's exactly what Zario does, fighting fire with fire.
By simply downloading Zario, you'll learn and implement all the tips and tricks in this list along with many more, while having fun, saving time and constantly learning.

4. Charge devices outside of the bedroom at night

Podcasts, books, and TV shows. Smartphones, Fitbits, and Apple Watches. We've all got devices that we rely on to make our lives easier―and most of us use them right up until bedtime. But did you know that using electronic devices before sleep can have a negative impact on your quality of slumber? How does this help?

1) Keep your devices in another room while they're charging. This will help reduce the temptation to use them right before bed.

2) Charge your devices during the day instead of at night. This will help ensure that you're not using screens right before bedtime

5. Replace screen time with more productive activities, like reading or exercise or anything you know will make you feel good and increase your mood once you're done with it.

6. Make a rule to put the phones away during meals

In our distracted world, it's more important than ever to have regular periods of time when we're not focused on our screens. One way to do this is to make a rule that everyone puts their phones away during meals. This simple practice can help encourage conversation and connection with the people around us. Give it a try and see how it feels!

7. Delete the most addictive apps from your phone and use a browser to access them when you feel you need to

If you find yourself mindlessly scrolling through social media or refreshing your email inbox every few minutes, it might be time to reconsider the apps you have on your phone. Although it may seem like a small change, deleting the most addictive apps from your device can help break the cycle of constant checking and refreshing. Instead of using an app, try accessing websites through a browser - this way, you can still get the information you need without being pulled into an endless cycle of updates and notifications. Give it a try and see if it makes a difference in your day-to-day life!

8. Put your phone screen in black and white mode

We spend a lot of time looking at our phone screens, and the bright colors can be very stimulating. But what if you could make your screen less stimulating by putting it in black and white mode? Black and white mode is available on most phones, and it can help you focus and concentrate better. Give it a try!

9. Turn off notifications of all apps that are not essential to your life

We all have those essential apps that we can't live without- like email and Facebook. But what about the other, less necessary apps? How many notifications do you get everyday from apps that you really don't need to be constantly updated on? Chances are, it's a lot more than you think. Turning off notifications for all of these apps can not only declutter your notification center, but it can also help save your battery life. Here's how to do it:

For iOS devices:

1) Go to Settings > Notifications

2) Scroll down and select the app you want to turn off notifications for

3) Toggle "Allow Notifications" to off

4) Close the settings menu

10. move all apps to a different part of your screen

If you have a lot of apps on your screen, it can be difficult to find the one you're looking for. Luckily, there's an easy way to move all of your apps to a different part of your screen. This will make it easier to find the app you're looking for, and will free up space on your home screen. Follow these simple steps to move all of your apps:

1) Press and hold an app until it jiggles.

2) Drag the app to where you want it to go.

3) Repeat this process for all of your other apps.  

4) Press the Home button to save your changes.

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So there they are. Ten easy ways to take control of your phone habits and feel ten times better. Implementing just a few of these changes can make a big difference in your focus, attention and overall digital wellbeing. Take back control of your life and start implementing some of these tips today!

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