1. Set limits. Set clear limits on the use of digital devices, such as half an hour of social media per day. If this is particularly difficult, you can use special apps that will restrict access. Create periods of time when you are consciously offline so as to focus on your tasks and reduce stress.
2. Prioritise tasks. Use to-do lists to organise and prioritise your tasks. This reduces the pressure of constantly having to be online to make sure you don’t miss anything. Focus on the essentials.
3. Plan non-digital activities. Integrate conscious breaks with no digital distractions into your everyday life. Go for a walk, do some breathing exercises or read a book. These short breaks aid your concentration and will increase your productivity.
4. Do more offline. Offline activities can help clear your head – not only in your private life, but also at work. Why not suggest a joint lunchbreak for your team, for example, where everyone leaves their smartphones in their pockets? This can also strengthen social cohesion and encourage personal dialogue.
5. Plan a fixed schedule. If you work in an office and process lots of emails every day, you can for example schedule fixed times to do this. To avoid constant distractions, it makes sense not to keep your inbox open all the time, but only to check it at certain times and then set aside a specific time slot to answer emails. This prevents constant interruptions and promotes efficient working.
6. Digital detox. before falling sleep. The bright blue light produced by smartphones has been shown to affect our sleep-wake rhythm and can make it difficult to fall asleep. In addition, viewing social media, news or e-mails can cause stress and make it even more difficult to unwind. At all costs avoid screen time before bedtime: instead, try listening to calm and relaxing music, do breathing exercises or read a book.