HOW TO TAKE A BREAK FROM TECHNOLOGY

Technology overload can have a negative effect on our health and wellbeing, and digital detox expert Tanya Goodin – who runs retreats for those suffering from digital overload – says we can all benefit from taking a screen break. She reveals that cutting down on the amount of time we spend online can help us sleep better, feel happier and improve our relationships. Tanya explains: “Lots of my clients suffer from insomnia, stress, depression and relationship issues and the one thing they all have in common is their use of technology. When they start to cut back on their digital usage, their problems often improve.

“Ideally, you should be looking at having two technology-free days each week. Also aim to set boundaries at home, so even when you’re not doing a detox you still spend less time online.”

Five simple rules to limit your screen time 1 SCHEDULE YOUR DETOX

Make a note on your calendar of technology-free time. Start with a couple of half-days and build up. Choose less challenging times, perhaps weekends, so you don’t set yourself up for failure. Although don’t worry too much if you occasionally fall off the wagon. You’ll start to feel better after just a few hours, but try to detox for at least two days to really feel the benefits.

2 ONLY USE YOUR PHONE FOR EMERGENCIES

Aim to turn off your devices and avoid TV during the detox. If you must keep your phone on, disable all apps you don’t need so you only receive calls. Tell family and friends to only call you if there’s an emergency.

3 MAKE YOUR HOME A TECH-FREE ZONE

At home, put your smartphone away in a drawer and tell people to contact you on your landline number if you have one. Make sure bedrooms, bathrooms and the dining table are technology-free zones. Also avoid using your phone as an alarm clock and try switching everything off at least an hour before bedtime.

4 DELETE TIME-DRAINING APPS

Organise your apps on your phone so that only the really essential stuff is on your home screen. Try to ditch some apps all together and delete your work email from your phone as long as your employer agrees.

5 SAVOUR DIGITAL-FREE TIME

Plan quality time with your friends and family. Visit a nature reserve or take up a new sport, for example. l Tanya Goodin’s book Off. Your Digital Detox For A Better Life is out 3 August (£5.99, Ilex Press)