Balancing technology use and mental health involves intentional practices to reduce screen time and enhance well-being:

1. Set Boundaries: Designate tech-free times, such as during meals, before bed, and upon waking. This helps reduce stress and improve sleep quality.

2. Use Tech Mindfully: Be conscious of your online activities. Prioritize meaningful connections and limit mindless scrolling or consumption of negative content.

3. Schedule Breaks: Take regular breaks from screens to rest your eyes and mind. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

4. Prioritize In-Person Interactions: Engage in face-to-face conversations and activities to build stronger relationships and combat feelings of isolation.

5. Limit Notifications: Turn off non-essential notifications to reduce distractions and anxiety.

6. Engage in Offline Activities: Cultivate hobbies and interests that don’t involve screens, such as reading, exercise, or outdoor activities.

7. Reflect on Usage: Periodically assess how technology affects your mood and productivity. Make adjustments to enhance your well-being.

By implementing these strategies, you can create a healthier balance between technology use and mental health.