In the internet age, we work on computers as soon as we wake up and play on our phones before we go to sleep. For 24 hours a day, except for sleep, our eyes are constantly engaged in various aspects of work and life. Many modern people, especially those in high-pressure work environments, find themselves wanting to lie in bed and scroll through their phones after work; this has become a natural way to relax. "No-mobile phobia" is a word coined by a Briton to describe the fear of being without a mobile phone. This is a fate shared by most office workers since the widespread adoption of smart devices around the 2010s.
While screen time is an integral part of work and life, providing convenience, entertainment, and connectivity, excessive screen time can have detrimental effects on health, both physically and mentally, such as sleep disturbances, eye strain, depression, anxiety, and stiffness or pain in the spine and intervertebral discs. Unfortunately, we cannot completely avoid them, but we can do some things to reduce our screen time.

1. Adjustments for a Healthier Workday

Since most office workers have to stare at a computer screen all day, find ways to mitigate the negative effects of screen time during your workday.
(1) Switch to Dark Mode
Switch your screen's white background to dark mode. Dark mode reduces blue light exposure and helps alleviate eye strain from prolonged screen time. It can also help you fall asleep faster if you're looking at a screen close to bedtime.
(2) Use a Standing Desk
Standing desks effectively counteract the negative effects of prolonged sitting. This includes improved mood and energy levels, reduced back pain, increased productivity, and even a lower risk of obesity and metabolic diseases commonly associated with sedentary lifestyles. Adjust the height of your desk and screen to your preference and comfort. Easily alternating between sitting and standing positions allows for better balance during long periods of continuous work.
(3) Schedule Relaxation Time
Take a few minutes to rest during your workday, even setting an alarm if necessary. For example, get up from your desk every hour to walk around, drink some water, or use the restroom. Or do a simple exercise routine indoors, or even a short midday run.
(4) Use a Larger Screen
If you can complete a task on a larger screen (iPad, computer), don't do it on a smaller screen.

2. Tracking and Setting Screen Time

Most mobile phones have a "Screen Time" function in their settings, which allows you to view and track your phone usage, such as daily and yesterday's screen time, the average daily screen time this week, and the time spent on specific apps. Many people are surprised at how much time they spend on their phones. If you spend most of your time playing games, browsing Facebook, or reading Google News, you can rearrange your phone usage time and set a time limit. For example, allow yourself 20-30 minutes of relaxation time after get off work to freely use your phone as a reward for a day's work. By setting clear time limits, you won't unconsciously spend all your time on your phone.
Of course, if you're used to spending a long time on your phone after get off work, you don't need to quit completely at once; you can gradually reduce your dependence. Consciously shorten the time you spend on your phone each time, for example, from one hour to half an hour, or set one day a week as a "no-phone night," gradually developing the habit of reducing your phone dependence.

3. Create a daily task list

But what if you can't control yourself? You keep playing on your phone and can't stop. Actually, a major reason we spend so much time on our phones is that we feel like we have nothing to do. But the reality is often that we don't have nothing to do; rather, we haven't done the things we should be doing. Before you take out your phone to binge-watch shows or play games, check your daily task list. Are there any unfinished tasks? Does the house need cleaning? Do your children need help with their homework? Should you be spending some time reading? You've been saying you want to go to the gym – shouldn't you have started already?

4. Find other ways to relax

Some might say:
"My house is very clean, I don't need to clean every day."
"I'm not married yet, I don't have children to take care of."
"I don't like reading; my eyes are already tired from work."
...
Indeed, when the urge to use your phone strikes, these reasons are not enough to shake its hold. However, besides scrolling through your phone, there are many other ways to relax and unwind, and it's worth trying them out. For example, if you don't need to clean, try 10-15 minutes of meditation; it can be very relaxing and relieve the stress of the day. Even simple stretching, walking, or yoga can help soothe physical fatigue, and these methods don't require much energy, gradually replacing your phone as your preferred way to relax. If you don't like reading books, choose an interesting magazine or some relaxing podcasts, audiobooks, or music.
If possible, you can also meet up with friends or family for a meal and a chat, which can be very enjoyable and relaxing. However, some readers may be more introverted, and if you don't enjoy socializing, spending time with pets can also be very therapeutic. Or try some hobbies like crafts, painting, or cooking; these activities can relax your eyes while also giving you a sense of happiness and accomplishment.

5. Developing New Habits

There are many ways to reduce screen time, but most people only have short-lived enthusiasm and can't stick with it. Therefore, with the help of the above methods, developing a good habit is the process of quantitative change leading to qualitative change.
(1) Reduce the convenience of accessing your phone
Don't keep your phone readily available or in your hand all the time. Find a box with a lid or a bag with a zipper, and when you're out, put your phone inside and only take it out when you really need it. At home, don't put the box or bag in comfortable places where you can sit or lie down, such as by the bed, next to the sofa, or on the desk; try to put it in a place where you have to stand. This reduces the convenience of accessing your phone and can reduce the time you spend using it.
(2) Delete applications
Start with a small game; the uninstallation process might be painful, but you'll eventually find that the applications you uninstalled were the ones that wasted the most time.
(3) Adjust your lifestyle
Don't look at your phone while walking; it's very unsafe, especially when crossing the road. Don't take your phone to the toilet; prolonged sitting can easily lead to constipation and hemorrhoids. Don't look at your phone while eating; it affects digestion and is detrimental to spending time with family.
Achieving a balance between work and life is not easy. However, a moderate balance is key to building a healthy mind and body. Most importantly, take care of yourself, maintain reasonable working hours, find ways to improve efficiency, give yourself enough rest time (without screen use), and find healthier alternatives for work and entertainment.