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The numbers -

A study showed that the average person touches their phone 2,617 times per day. That includes all of our taps, swipes, and clicks.

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The numbers - These touches amount to an average of 2.42 hours every day. A heavy user is more likely to spend 3.75 hours. That's a scary amount of time to spend staring at a screen!

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T.I.M.E. - A team of neurologists and physicians have come up with a four-step system called T.I.M.E. to help technology addicts (i.e. everyone) become more mindful!

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T: Time - Our access to technology is usually instant and unlimited, so it can be easy to lose track of yourself!

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T: Time - Consider how much time you're willing to dedicate to whatever you're doing. For example, 20 minutes checking your emails, or 10 minutes of guilt-free scrolling through Instagram.

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T: Time -

You can even set a timer on your phone to alert you when your time is up. It's easy to go down the rabbit hole and lose track.

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T: Time -

There are also apps that can reveal how much time you actually spend on your phone or a specific social media platform each day. You could try this for a week to see if it's more or less than you expected.

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I: Intentional -

Consider the purpose of your digital activity. What is the goal you're trying to achieve?

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I: Intentional - You may turn to your phone to see if your friend has replied to confirm your dinner plans, or read an important news article. 

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I: Intentional - If you're simply scrolling through social media, ask yourself why and consider if you gain anything by doing this.

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M: Mindfulness - Are you mindful while you're online? Do you stay on task or do you get distracted by ads or messages that pop up?

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E: Experience - After scrolling social media or using other apps, ask yourself if it was a positive experience. Did you feel enriched after you put your phone down?

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E: Experience -

We often use technology for fulfilling and worthwhile experiences, like connecting with people and educating ourselves. 

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E: Experience -

It can help to view each time you use your phone as an experience rather than a mindless activity.

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Practical steps -

Here are a few more practical steps you can take to limit your access to technology and be more present. 

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Technology-free room -

Most of us have some form of technology in every room, or we carry our phones with us into any room. 

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Technology-free room - If you're not living in a studio apartment, try to keep at least one room technology-free. This room can then be dedicated to more mindful activities like reading, meditating, yoga, or creative pursuits.

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One device at a time - Try to limit yourself to using one device at a time. This can be tricky!

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One device at a time -

We often scroll on our phone while watching TV. This adds to the noisiness and over-stimulation we experience in our everyday lives. It's impossible to be fully present when you're distracted by two different forms of technology!

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One device at a time -

If you catch yourself doing this, try to evaluate which is necessary and more meaningful to you and choose one.

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Social ban - Try not to take your phone out in social settings. It's important to be present with the people you're actually with.

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Social ban -

Even if you think you're a top multi-tasker, your ability to listen is seriously impeded. It's also quite rude and likely to make the people you're around think you're not interested.

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Social ban - Challenge yourself to leave your phone in your bag or pocket when you're having dinner with your family or meeting your friends for drinks. Soon you won't even miss it!

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Social media - Social media doesn't have to be all bad. It connects people and can be a source of inspiration and joy depending on how you curate your feed.

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Social media -

Review the list of people you're following/friends with. Unfollow anyone whose posts don't make you feel positive.

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Social media - Think about what brings you joy and try to add more of it to your feed. It could be art, animals, or delicious food!

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Sleep hygiene - Put your phone down before you get in bed. Sleep hygiene is so important for a peaceful mind and a good night's sleep.

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Sleep hygiene - Exposure to blue light emitted from the screens of your devices prevents your body from releasing the hormone melatonin required for sleep. It's recommended to avoid all screens for one hour before bed.

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Sleep hygiene -

Try creating a wind-down routine for yourself before bed that doesn't involve technology. This could be reading a book with a cup of tea or doing some relaxing bedtime yoga.

Sources: (dscout) (MindBodyGreen) (Eco Warrior Princess)

See also: 10 reasons to practice mindfulness meditation

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