Whether it’s checking alerts between calls or scrolling through social media during downtime, excessive screen use can quietly drain your mental energy. Taking regular breaks from screens—especially off duty—can restore focus, improve sleep, and reduce anxiety.

Set Boundaries with Technology
Limit non-essential screen use during recovery time. Set “no phone” periods—such as during meals, before bed, or while spending time with family or friends. This helps you be more present and less reactive to digital noise.

Replace Scrolling with Recovery
Instead of reaching for your phone during downtime, consider other recovery tools:

• Take a walk or stretch
• Listen to calming music or a podcast
• Practice short breathing exercises
• Jot down thoughts in a journal

Use Tech to Help You Disconnect
Ironically, technology can also help. Use screen-time tracking apps to see how much time you’re spending online, and schedule app limits or reminders to unplug.

Social Media and Mental Load
Social media can be a double-edged sword. While it offers connection, it can also expose you to negativity or comparison stress. Curate your feed to prioritize uplifting content—or take periodic breaks to give your mind a rest.