As unplugging trends gain momentum, the spotlight is on how to make lasting changes in our screen habits for healthier, real-life connections. — Image by freepik
As the Phone Free February challenge continues and with the Global Day of Unplugging on March 7 approaching, attention is turning to how much time people spend on their devices.
Phone Free February aimed to encourage healthier smartphone habits by challenging individuals to reduce their screen time or even take a month-long break from devices.
Similarly, the Global Day of Unplugging encourages people to step away from screens and reconnect with the world beyond digital devices.
This growing focus on device use is timely, as a 2024 study by Electronics Hub found that Malaysians rank tenth globally for smartphone usage, averaging 4 hours and 37 minutes daily.
But that’s just part of the story – when combined with the time spent on computers and TV, total screen time jumps to eight hours and 17 minutes per day. That means screen time is consuming a large portion of Malaysians’ waking hours.
Phone Free February aimed to encourage healthier smartphone habits by challenging individuals to reduce their screen time or even take a month-long break from devices. — Image by freepik
The people behind the Phone Free February challenge say that while smartphones offer connectivity benefits, they also become addictive, compelling users to frequently check their screens.
To ensure these initiatives aren’t just fleeting fads – with users temporarily reducing screen time only to revert to old habits – experts offer advice on how to make reduced device usage a lasting change.
Digital detox
Dr Kohila Malar Kalesamy, senior lecturer and academic leader at Asia Pacific University’s (APU’s) School of Technology, says that unplugging promotes mental clarity and focus by minimising constant distractions, which in turn helps lower stress and anxiety.
Kohlia says reducing screen time could encourage a more active lifestyle by cutting down on sedentary habits. — Photos: APU
“With fewer digital distractions, creativity and productivity increase, allowing for deeper engagement in tasks.
“It also strengthens social connections by cultivating deeper, more meaningful face-to-face interactions,” she says.
She adds that slashing screen time could also promote more active lifestyles by reducing sedentary habits.
“It fosters self-awareness and personal development through reflection and encourages outdoor activities, further enhancing overall well-being,” Kohila says.
For Vinorra Shaker, head of APU’s School of Psychology, reducing screen time over the long term can help individuals be more present, connected, and lead a fulfilling life by achieving a healthier balance with technology.
“Less distracted by devices, individuals become more present and engaged in interactions, leading to more meaningful relationships with family and friends.
“Also, unplugging frees up time for shared activities and experiences, creating opportunities for deeper connection and richer relationships with loved ones,” she says.
However, as completely cutting out device use isn’t particularly practical for most people, given the integral role technology plays in our daily lives, it’s important to find a healthy balance that allows us to benefit from technology without letting it take over our lives.
Old habits die hard
From Vinorra’s perspective, the focus shouldn’t solely be on reducing time spent on digital devices.
“It’s far more important to consider the quality of your screen time and its impact on other areas of your life.
“I find it helpful to ask myself questions like: Am I neglecting sleep, exercise, or face-to-face interactions because of my phone? Do I feel constantly distracted or anxious when I’m away from my device?
“If the answer to these questions is yes, then it’s a general sign that my screen time is probably excessive,” she says.
Vinorra stresses that breaking free from digital habits requires more than good intentions. People must first understand how they become hooked on these devices before they can reform their habits and routines and manage triggers in order to truly unplug and reclaim their attention.
Vinorra says breaking digital habits takes more than willpower – it starts with understanding how we get hooked before we can unplug. — APU
“Our brains are wired to form habits, and the constant use of devices, often tied to dopamine releases, creates deeply ingrained routines that are tough to break.
“This is compounded by the addictive design of many platforms, which exploit reward pathways to encourage continued engagement.
“Seeing everyone else constantly online reinforces this behaviour as normal,” she says, adding that devices can be “a coping mechanism, a quick escape from boredom or stress, further solidifying their place in our lives”.
She highlights harmful habits to watch out for, such as mindless scrolling, using the phone in bed, using smartphones to escape emotions, being always connected, and comparing oneself to others on social media.
“By consciously developing healthy smartphone habits and breaking the unhealthy ones, you can regain control of your tech and create a more balanced and fulfilling life,” Vinorra says.
She suggests starting small by tackling one or two bad habits at a time while tracking progress. For instance, she suggests setting specific times or situations to reduce device usage, such as enforcing a no-phone rule during meals or an hour before bedtime.
“Before you pick up your phone, ask yourself why. Are you seeking information, connecting with someone, or just scrolling mindlessly? Use your phone intentionally, not habitually.
“Establish time limits for phone use, create phone-free zones in your home like the bedroom and dining room, and schedule specific times to disconnect.
“Silence non-essential notifications to minimise interruptions and check them at set times rather than reacting to every ping.
“Be selective about what you consume. Choose informative or uplifting content and declutter your social media feeds by unfollowing or muting accounts that make you feel bad.
“When you’re with others, put your phone away and be present. Use your phone for meaningful interactions with loved ones, not just passive scrolling,” she says.
It also helps to identify specific benefits one hopes to achieve by reducing screen time, such as spending more quality time with family, experiencing less stress, and enjoying better sleep.
Having clear goals like these provides motivation to maintain these changes.
As completely cutting out device use isn’t particularly practical for most people, given the integral role technology plays in our daily lives, it’s important to find a healthy balance that allows us to benefit from technology without letting it take over our lives. — AP
Making devices less accessible can help, as well as sharing your goal with supportive friends.
Another option is to join a community of like-minded individuals who want to cut down on gadget use, where you can share tips and offer encouragement.
Vinorra also advises not to get discouraged by setbacks.
“There will be days when you slip up and spend more time on your devices than you intended. Don’t beat yourself up about it. Just get back on track as soon as possible.
“It’s about making gradual progress towards a healthier relationship with technology, not achieving a flawless record of unplugging,” she says.
Building boundaries
At times, staying glued to a screen feels less like a choice and more like a necessity, with modern demands making it harder to disconnect.
Dhevaania C. Gendsen, a lecturer at APU’s School of Psychology, said balancing between workplace responsibilities and healthy device use requires the application of deliberate strategies.
Dhevaania emphasises creating a balance that meets work duties while preserving personal well-being by intentionally unplugging from digital devices.
To maintain a healthy work-life balance, she says that professionals should set clearly defined work hours, ensuring they are available only during designated times while reserving the rest for personal time.
Features like “Do Not Disturb” or “Focus Mode” on gadgets can help minimise interruptions during non-work hours, making it easier to unwind and enjoy personal time.
Dhevaania stresses that it’s equally important to be mindful of colleagues’ downtime.
She recommends scheduling emails instead of sending them outside of work hours and expecting an immediate response, contributing to a culture of “always-on availability”, which can lead to burnout.
She suggests intentionally scheduling downtime to unplug, saying, “Personally, I also make it a point to schedule regular breaks throughout the day, and these breaks often include technology-free periods. This helps me recharge both mentally and physically.”
Dhevaania adds that open communication and defining boundaries are vital to avoiding unnecessary pressure and misunderstandings with colleagues.
“Ultimately, I believe it’s about creating a sustainable framework that allows me to meet my work obligations while also preserving my personal well-being through intentional disengagement from digital devices,” she says.
To tackle fear of missing out (FOMO) on social media, Dhevaania suggests shifting one’s perspective of these platforms to help ease feelings of inadequacy.
“It’s crucial to understand that people typically share only the best moments of their lives. Focusing on offline activities like hobbies, spending time with loved ones, and practising gratitude can bring personal fulfilment, reducing the urge to compare yourself to others.
“By setting clear goals for social media use, like connecting with family or learning something new, you can make your online time more purposeful.
“Moreover, taking regular digital detoxes, whether for a day or longer, allows you to reset your relationship with social media, while practising mindfulness helps you become more aware of how it impacts your mood, thereby enabling you to make more conscious decisions about your engagement,” she says.
Laying the foundation
Dhevaania says that when it comes to managing screen time for children, creating a sense of structure along with setting ground rules can provide kids the framework to develop a healthy balance with their device usage.
The Global Day of Unplugging encourages people to step away from screens and reconnect with the world beyond digital devices. — Image by storyset on Freepik
“As a working professional and a parent, I often get asked how parents can encourage kids to unplug when screens are so integrated into their lives. From my experience, a thoughtful and consistent approach is key.
“One of the first things I recommend is establishing clear, consistent boundaries for screen use. I also emphasise the importance of parents leading by example.
“Children learn by observing, so demonstrating the value of unplugging and engaging in non-digital activities like reading, playing outdoors, or pursuing hobbies, can be very powerful,” she says, stressing the importance of alternative social outlets.
Parents, for instance, could allocate specific times for being online and dedicate time for offline activities. Creating tech-free zones at home or during meals can also help foster better balance.
Dhevaania emphasises the need to instil the importance of disconnecting so that children can build their own sense of awareness and regulate their own screen time.
“I believe it’s beneficial to discuss the potential consequences of excessive screen time, such as its impact on sleep, physical health, and emotional well-being.
“This helps guide them toward a mindful and balanced approach to digital consumption,” she says.
Vinorra, on the other hand, recommends adopting guidelines similar to Singapore’s Ministry of Health, which recommends no screen time for infants under 18 months old, except for video calls with family.
For children aged 18 months to six years, screen use should be limited to one hour per day, with a focus on educational content. For those aged seven to twelve, the recommendation is to cap screen time at less than two hours a day, unless it’s for schoolwork.
“Ultimately, finding the right level of screen time is a personal journey. It requires self-reflection and a willingness to experiment.
“Start by tracking your current usage and then gradually reduce it, paying attention to how you feel. Are you sleeping better? More focused? Less stressed? These are positive indicators that you’re moving in the right direction.
“Remember, the goal isn’t complete abstinence, but rather a conscious and healthy relationship with technology. It’s about using our devices to enhance our lives, not control them,” she says.
