Researchers have found that people who use multiple social media platforms report more symptoms of anxiety and depression. In this day and age, most of us struggle between using technology as a valuable resource and using it to focus on the amount of ‘likes’ and ‘shares’ we receive. If your days consist of eating, sleeping, and screen time, then it might be time to make a change.

Not all technology is bad for you. When you use technology to strengthen existing relationships (like scheduling dinner with friends), your health outcomes are very different than scrolling through social media out of loneliness or checking work emails when you get home.

Here are a couple of ways you can start unplugging.

• Allocate the hour after you wake up and the hour before bed as no screen times. Use this time in the morning to exercise, make yourself some breakfast, or meditate. The hour before bedtime is the time to start relaxing your mind and body. Hot baths are a great way to unwind.

• Turn off all of your push notifications. This tip is especially relevant for those who like to work after hours by responding to emails.

• Allocate a set amount of time to check social media every day on one device and stick to it. Set a timer if you have to. Designating one device for social media apps (preferably not your phone) and deleting the apps on all other devices will help you avoid scrolling through your feeds throughout the day.