Pre-COVID-19, internet users spent an average of 2 hours and 22 minutes per day on social media. Now that everyone has relied on technology for connection with family, friends and colleagues while staying safe throughout the pandemic, screen time has most likely increased. But when you can’t stop yourself from repeatedly checking texts, emails, or apps, even when it has negative consequences in your life, it may be time to reassess your technology use.

Can you be addicted to your tablet, computer or especially your phone? Absolutely. While it may seem that losing yourself online will temporarily help with feelings such as loneliness, depression, and boredom, at it’s core, addiction is relying on something external as a way to cope until your use begins to interfere with daily life.

There are several healthy boundaries you can set with technology to keep from reaching that point:

• Remove the distraction: When you are with other people, need to get work done, or want to focus on relaxing, put your devices on silent or leave them in another room so you won’t be tempted to frequently check.

• Set a time limit: Decide how much daily screen time you want to allow yourself. Break it up into smaller chunks for morning, daytime and evening. Set a timer if necessary to remind yourself when you need to log off.

• Replace bad habits with good ones: Instead of constantly checking devices, find a good book, connect with loved ones with a phone call instead of text, go on a walk or try a new hobby.

Start with one new habit related to your devices and over time, continue to lessen the time you spend staring at screens. You may notice yourself sleeping better, having more focus and feeling stronger emotionally.