{"id":2953,"date":"2018-05-17T13:49:37","date_gmt":"2018-05-17T12:49:37","guid":{"rendered":"https:\/\/www.stedtnitz.ch\/?p=2953"},"modified":"2020-07-01T14:38:43","modified_gmt":"2020-07-01T12:38:43","slug":"how-to-stop-looking-at-screens-at-night","status":"publish","type":"post","link":"https:\/\/stedtnitz.ch\/en\/how-to-stop-looking-at-screens-at-night\/","title":{"rendered":"HOW TO STOP LOOKING AT SCREENS AT NIGHT | stedtnitz. design your life"},"content":{"rendered":"

[vc_row][vc_column][vc_column_text]Getting a good night\u2019s sleep has a huge impact on our energy levels and our ability to tap into a state of peak creative flow. When I talk about self care with my creativity coaching clients, a key component we look at is if they\u2019re getting enough high quality sleep.<\/p>\n

I\u2019ve known for quite some time (and by that I mean many many years) that looking at screens at night has an adverse effect on quality of sleep. But it\u2019s only been since the beginning of this year that I\u2019ve consistently been shutting off my screens at least an hour (or sometimes even more) before bedtime. The difference that this tweak has made on my creativity, my work and my sense of wellbeing has been powerful.<\/p>\n

Because many of us are addicted to our phones (and our social media feeds and our favorite netflix shows, and YouTube, and…), it\u2019s important to have some powerful tools under our belt that\u2019ll make shutting off those screens feel easier.<\/p>\n

In today\u2019s blog post I share the key tools that have helped me the most and continue to support me with this practice. If you\u2019re the video watching type, check out the video that I created on the same topic on my YouTube channel.<\/p>\n

A Toolbox for Screen Free Nights<\/strong>\u00a0<\/strong><\/h3>\n

Give Yourself Some Evening Screen Time <\/strong><\/p>\n

Say what? This first step may seem counterintuitive. But I\u2019ve found that it\u2019s a helpful one, especially if you feel strongly about screen time being a part of your evening routine. Remember, this is not about avoiding screens altogether; but rather about shutting them off in time for your brain and body to wind down properly. I\u2019ll usually give myself some screen time right after dinner, but I\u2019ll make sure that I\u2019m mindful about shutting off in time. Which leads us to the next tool\u2026<\/p>\n

Set a Switch-Off Time <\/strong><\/p>\n

In my case this is 9pm. For me, keeping an eye on the clock is enough; but if you\u2019re prone to getting lost in that YouTube wormhole, set an alarm for yourself. I\u2019ve found that setting a definitive switch-off time is useful because it heightens accountability and helps with creating a habit of switching off.<\/p>\n

Take a Walk <\/strong><\/p>\n

After switching off, give yourself an activity that gives you an opportunity to completely disconnect from technology. Taking a walk is one of the easiest ways of doing this. It\u2019s my personal favorite. The combination of fresh air and movement clears my mind and fills me with a sense of relaxation. Usually when I come back from my evening walks, that urge to reach for any of my devices is no longer there.<\/p>\n

Practice a Wind Down Activity<\/strong><\/p>\n

If you\u2019re not ready to go to sleep after your walk (or any other disconnect activity), have some wind down activities that you can practice instead of looking at a screen.<\/p>\n

Here are some of my personal favorites:<\/p>\n