NOTICE YOUR TECH HABITSHow do you know when you&rsquo;re going overboard with screen time? When you&rsquo;re not spending time with others, mainly communicating through technology, or shirking regular responsibilities at work and school, says Larry Rosen, Ph.D., author of The Distracted Mind.HAVE A CUTOFF TIMEResearch shows that exposure to blue light from device screens can delay your body&rsquo;s release of the sleep-regulating hormone melatonin. Stop using devices an hour before bed, recommends Rosen. Then keep devices out of the bedroom so you can&rsquo;t check them at night.HIDE YOUR APPSFeel like you can&rsquo;t go five minutes without checking your device? First, turn off alerts and notifications. Move social media and other communication apps to the last page of your home screen and put them in a folder so it takes more effort to open them.SET DEVICE-FREE TIMESTrain yourself to cut constant checking by setting an alarm for 15 minutes and turning your devices over (or off) until the alarm goes off. When the alarm sounds, give yourself one minute to check your device and then repeat, gradually lengthening the downtime to 30 minutes. TAKE REGULAR BREAKSYour brain gets overloaded from constant task switching, which is why a 10-minute break for every 90 minutes of screen time is crucial. &ldquo;That break calms overactivity and resets your brain,&rdquo; says Rosen. For your break, go outside, listen to music, or close your eyes and take a few deep breaths.FOCUS ON FACE-TO-FACESet a no-technology rule when you&rsquo;re around friends and family, suggests Rosen. Can&rsquo;t make it through dinner without checking your phone? Make it a challenge: the first person who reaches for their phone is on dish duty.

Remake: Your Screen Time

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