DO A DIGITAL DETOX
Implement Tech-Free Zones
"Technology creeps into our days more than we notice," says Rossman. It helps to consciously disconnect at key times.
Wake Up Better
Don't touch your phone for the first 30 minutes of your day. "Having a morning routine that nourishes you without tech helps you start the day centered," says Rossman.
Do Digital-Free Dinners
Enjoy your evening meals or all meals sans devices so you can eat mindfully.
Give Yourself a Curfew
Set boundaries for your biggest tech trap. "If you find yourself in a social media black hole before you fall asleep, for instance, tell yourself you're not allowed to check it after 9 p.m.," says Rossman.
Break the Bond
"We often end up on our devices out of habit or boredom," points out Gary Small, M.D., director of the UCLA Longevity Center. This week, take a hands-off approach, except when it comes to essential texts and emails.
Turn Off Push Notifications
Adjusting your phone settings so that you get alerted only to calls and texts rather than every social media update will make you feel less overwhelmed.
Leave Blank Space
Do you scroll through Facebook when you're standing in line? Refresh Twitter while waiting for the train? Let your mind be unoccupied during those times instead of defaulting to your phone, says Dr. Small.
Make Over Free Time
Entertain yourself for an hour each day without a screen including TV. Read off the tablet, play a game with our kids, or take a bath.
"We're not going to stop using devices," says Dr. Small. "We just need to pick what we use them for."
Block Yourself With An App
Download a program that monitors your phone usage. For example, AppDetox free at GooglePlay lets you set the number to times an app can be opened during certain periods, like work hours.
Use Your Phone to Get Fit
"My wife and I use an app to do a guided meditation every morning," says Dr. Small. "It's a technology-driven experience, but it's doing something beneficial for our brains and bodies." Other smart uses? Checking your step count or following a bedtime yoga video.