Three types of screen time strategies

Categories for the mitigating strategies around computer, tablet and smartphone use include:

1. The way you set up your work space

2. The things you do while using your devices

3. The things you do before and after you use your device, and generally what your time away from devices looks like

Strategies for designing your workspace

Screen time can be better or worse depending on where you are while you are doing it. Here are some things to consider:

• Southern facing views offer the best circadian entrainment (sunrise to the left and sunset to the right)

• open the window window or at least be near a window (facing or perpendicular is best for stronger circadian entrainment)

• if the walls are painted, choose white

• choose reflective surfaces for furniture and decorations

• incorporate outdoor workstations like covered porches or gazebos (season and time of day will affect how much time you can spend and you might want to have multiple outdoor options and a moveable cover to reduce glare in sunlight)

• wired internet is less disrupting than wifi/data

• make space between your seat and electrical outlets and wifi/data signals (use an emf meter like the Cornet or approximate at least 18 inches of space)

Strategies while using devices:

While you are using your device, you want to get the most out of it in the least time. Learn to work quickly. Here are some other things I do to make it better:

• employ workflows to improve efficiency and get the most out of my time

• prefer apps that work offline

• red screen filters (physical or software like flux) if using near or after sunset

• external usb keyboard and mouse for laptop/tablets

• don’t use devices while they are charging

For 10 ways to make your actual online activities more efficient, check out the next lesson.

Strategies while not using devices:

Of course lifestyle as a whole will support your wellbeing. Here are things to heal up and charge up so you can better tolerate your screen time:

• earthing and grounding to restore net negative cellular charge

• eye palming to reduce eye strain

• gaze at horizon to stretch eyes back out

• take walks to restore eye motion and active focus

• take days off from using devices

• if it seems impossible to take full days away from technology, start with a shorter block of time, like 12 hours without checking devices

What these screen time strategies can help with:

I have adopted these habits over time in order to:

• reduce emf exposure

• reduce circadian disruption

• come back from and avoid technology addiction

• most importantly: keep body, mind, and spirit comfortable

I hope some of these ideas are helpful to you in your journey! I’m sure you are doing great work and learning amazing things.