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If your devices are on and within arm's reach, you may find yourself mindlessly checking them during meal times and other social activities. If you're spending time with family or friends, turn off your device or at least put it on silent and place it somewhere out of sight, such as in a coat pocket, in your purse, or in another room. If you are worried about missing an urgent phone call or text, set your phone to silent, but with an exception to ring or buzz for phone calls or texts from certain contacts. If you often browse the internet on your phone while lying in bed, prevent yourself from doing this by charging your phone in another room of the house. Read a book (a paper one) or a magazine, or use a relaxation technique to help you wind down at night. If you find yourself picking up your phone and going on the internet every time you get a notification, delete the social media apps on your phone. Make it a rule that you can only check these apps on your computer. This may help to prevent you from accessing them on and off all day. While social media apps are convenient for staying connected, they can also cause you to hop on the internet much more frequently than you normally would. You may notice a big difference in your internet habits by simply deleting the apps. If you tend to look at one website, then open another tab, then another, and another, you might benefit from limiting yourself to one tab at a time. If you are one a website and it leads you to another one, close the old tab. This can help you to avoid going back and forth between multiple sites and wasting time. If you want to avoid accessing sites that take up a lot of your time, you can block them by changing the settings in your internet browser. The method for tis will vary depending on the type of browser you use and whether you use a Mac or PC. By blocking time-wasting sites, such as social media, you may find yourself spending less time online. Unplug the router and set a timer for 1, 2, 3 hours, or however long you want to remain offline, then plug the wifi back in when you are ready to use it again. For a more drastic option, you could cancel your home internet access. This may be a good solution if you find yourself unable to control your urges to browse the internet, respond to emails, or check social media. If the temptation to browse is strong and you find yourself absentmindedly logging on, always unplug your wifi router for a portion of the time you are at home. Unplugging is also a good option if you have other household members who want to cut back on their internet usage.
Turn off your smart phone, tablet, and computer during social activities. Charge devices in another room at night to prevent bedtime browsing. Remove social media apps from your phone. Look at 1 website at a time instead of having multiple tabs open. Block time-wasting sites on your internet browser. Turn off or cut your home wifi access to prevent internet use entirely.