The analogue comeback: 8 simple tips to reduce your screen time

Imagine arriving at work and realising you’ve left your phone at home. Suddenly, your contacts are out of reach, your calendar is harder to check and even buying a coffee can be tricky if your phone has replaced your wallet.

It’s a common story, and a sign of just how much we’ve come to rely on our smartphones.

But this reliance on our devices has some people turning back the clock and adopting an analogue attitude.

That means finding old-school alternatives to everyday tasks we’ve become used to doing on our devices, from checking the time to finding our way around.

Some people are even creating their own toolkit of essentials, known as an “analogue bag”, to help get back to basics.

But can an analogue approach help improve your health and reduce stress? And is it sustainable in a world where so much happens online?

We know spending too much time on screens can affect your physical and mental health.¹

If you spend long periods sitting while using screens, this can contribute to conditions such as obesity, type 2 diabetes and heart disease. And looking down at your devices for long periods can also contribute to eye, neck, shoulder and back strain and pain.

There can be mental health impacts, too. Research has found links between high levels of screen time and symptoms of depression, anxiety and other mood disorders. It’s not just the time you spend on screens. Spending less time interacting with others in person may also increase feelings of loneliness and social isolation.

What you’re doing on your screens also matters. Research has raised concerns about links between social media use and mental health, particularly among teens and adolescents.²

Like all things in life, balance matters. Finding the right mix of screen time, movement, sleep, socialising and time spent doing things offline can support your overall wellbeing.

Because we’re so closely connected to digital media and technology, embracing a more analogue routine isn’t as simple as switching everything off. But with a bit of planning, you can choose a few screen-free swaps that feel realistic, beneficial and low-stress.

1. Create an analogue bag

Research shows that reducing screen time by as little as one hour per day can improve mental health,³ and having an analogue bag may help. Whether it’s for the commute to work or a weekend away, a bag full of phone alternatives may help keep your hands and mind busy. Include things like crosswords instead of Wordle, a book or magazine instead of Insta scrolling and knitting or a phrase book to learn a new skill (bye bye Duolingo!).

2. Start an after dinner healthy habit

Instead of checking your phone or emails after dinner, why not start a new healthier habit and take a gentle walk? Walking for 10-30 minutes after a meal can help to manage blood sugar levels, reduce bloating and gas, improve digestion, and support a healthy weight and heart.⁴ And, studies show that a brisk walk with a trusted friend, while talking about any problems you may have, can help improve brain cognition and memory.⁵ Win win!

3. Make bedtime screen-free

While Kindles are great for travel, when you only have to go from the couch to the bed, you’re better off with a book. As well as cutting out your evening screen time, your body will benefit from the lack of blue light emitted by many screens and you’ll start to feel sleepier naturally.⁷ Keeping phones out of the bedroom can stop endless scrolling close to bedtime, too. And if you rely on your phone alarm to wake you up, there are many alternative alarm clocks on the market, both digital and analogue. You can move your phone to another room and still make it in time for work.

4. Put pen to paper

Paper diaries, wall planners, calendars and notepads can replace digital alternatives at home if not at work. Encourage the whole family to check the planner for what’s on that week and keep a pad and pen handy for creating shopping lists or writing out reminders. Evidence also shows that when we physically write something down, we are more likely to retain the information.⁶

5. Do a doodle

When you find yourself reaching for your phone for no reason other than to check it, scroll Insta or play another game of Solitaire, try journaling or adult colouring instead. Mindfulness practice like this can help to decrease stress, increase the ability to focus and break a screen habit that doesn’t accomplish anything.⁸

6. Have a dedicated screen session (or 2!)

Outside of work you may still need to be on your phone or laptop several times during the day. Cap it at 10 minutes twice a day. Setting a recurring, limited session in your calendar where you can answer texts, catch up on the kids' sports group chats and check where the cheapest fuel is, allows you to tick off your to-do list without it spilling into hours of time online.

7. Bring back conversation

Have you ever been 20 texts in, trying to organise a catch up with friends and suddenly realised this would have been quicker and easier with a quick chat? Where possible, try picking up the phone and making a call instead of never-ending texts that can make arranging simple things harder.

Stop multi-tasking

If you find yourself watching a film or TV show, or reading a few lines of a book, only to stop and reach for your phone, try to pause. Splitting your focus like this regularly can make it harder to concentrate and may fragment your attention so much that it starts to feel uncomfortable to do only one thing at a time. Try keeping your phone out of reach or even in a separate room to help you enjoy simply watching or doing one thing at a time.