Going from a day in front of your computer to a Zoom happy hour to a family Netflix binge session can leave you feeling more exhausted than fulfilled. The solution seems obvious: Spend less time with your devices, duh. But that’s not as simple as putting down your phone, especially during the coronavirus quarantine, when they’re our primary venues for work and play.
That’s why strategic screen breaks are so important. In fact, studies show that small interruptions can increase both focus and creative thinking. Here are ways to help you reduce screen time—without sacrificing productivity.
Try a time-management system. Italian entrepreneur Francesco Cirillo created a process in the 1980s called Pomodoro, named after a tomato-shaped kitchen timer. The premise is straightforward: Focus on a task for a 25-minute stretch, then take a 5-minute break. After four of these, you can take a longer 20- or 30-minute break.
A common mistake is to use the break to complete other tasks or think about what you’re working on, Mr. Cirillo told me. “Breathe, grab a cup of coffee, go for a short walk or do something else relaxing and not work-related,” he said. And no, checking personal email doesn’t count as a break. I asked.
This $18 analog clock/timer combo from Znewtech can remind you to take breaks. Turn it on its side to start a countdown.
Photo: ZnewtechAll you need to get started is a timer. My husband has an $18 Znewtech hexagon timer that can be rotated to start a countdown of a preset time between five and 60 minutes. I prefer apps built for the technique. They range from Pomofocus, a simple web app, to Tomighty, which puts a timer in your computer’s menu bar, to Pomello, which works with the Trello project-management app.
Those in the Apple ecosystem should check out Focus ($40 a year). I’m a fan because it syncs across different devices. So I can start a session on my Mac, take a break, go on a short walk, then get a notification on my Apple Watch when my break is up.
It’s important to note that there’s no one-size-fits-all productivity framework—self-assessment is key, said Gretchen Rubin, host of “Happier,” a podcast about good habits. “The Pomodoro technique is a great tool for many people, but you need to make sure you’re asking yourself, ‘Is this working for me?’ ” she said.
Follow the 20-20-20 rule. If your schedule is full of long or unpredictable meetings, there’s an even simpler rule with shorter breaks, called 20-20-20, designed to curb screen-induced eye fatigue. The American Academy of Ophthalmology says looking at a screen for long periods won’t necessarily damage your eyesight, but it can cause temporary blurred vision, headaches, eye dryness or aches.
To reduce eyestrain, according to the organization, every 20 minutes you should look at something other than your screen, at least 20 feet away, for at least 20 seconds. Pomy, a Mac and Windows app, can remind you when to look away.
Turn on your fitness tracker’s move reminder. Ms. Rubin suggests enabling the Apple Watch feature that nudges you if you’ve been sitting for the first 50 minutes of an hour. (Go to the Activity setting in the Watch app.) Fitbit wearables can also do the same: Set yours to buzz you if you haven’t moved 250 steps within the first 50 minutes of an hour. (In the Fitbit app, go to Activity > Settings.)
The voice typing and editing tool built into Google Docs and Google Slides is sufficient for dictating emails, memos...and even this column.
Photo: Nicole Nguyen/The Wall Street JournalType with your voice. Dictating email and notes out loud might draw some cold looks from co-workers in the office—but at home, there’s no one to judge you for muttering to yourself! Dictation takes a bit of practice. But after a few tries, you’ll start composing text much more quickly. And all while gazing out the window.
Nuance Dragon ($300) is powerful but pricey software. It’s the go-to application for authors and other professionals. Still, I find that the voice typing tool built into Google Docs and Google Slides is sufficient for drafting short notes—or even this article. The feature, which only works in Chrome browsers, allows you to edit, too. You can say things like, “Select last line” or “Go to previous misspelling.” Set it up in Google Docs by going to Tools > Voice typing.
For text input elsewhere, you can use your operating system’s software. If you have a Mac, go to System Preferences > Keyboard > Dictation. On Windows, go to Program > Accessories > Ease of Access > Windows Speech Recognition.
Turn off your display, not your computer. Sometimes you just need a minute or two to brainstorm an idea. Instead of idly staring at your computer, where notifications and open tabs could easily distract you, try shutting off your screen.
A “hot corner” is a computer shortcut that involves dragging your mouse to the corner of your screen to trigger an action, like quickly shutting off your display. It’s a built-in feature for Macs. Go to System Preferences > Desktop & Screen Saver > Hot Corners, then select Put Display to Sleep. Windows users can download WinXCorners to bring the same functionality to PCs. Many Windows machines let you set the power button to turn off the display—see Power Options in the Control Panel.
Dial into video calls. Because we can’t meet in person during the coronavirus lockdown, video chats are the next best thing, but staring at a face on a screen for an hour can be exhausting. For meetings where you’re not required to speak or view a presentation, consider joining by phone—a feature available on Zoom, Skype, Webex, Microsoft Teams, and Google Meet. You can even use your listening time to walk around the block.
Print files or send them to your Kindle. Basking in sunlight (in moderation and with a healthy amount of sunscreen) is a known mood-booster—and when you’re outdoors, it’s undoubtedly easier to read text on a printed page or e-ink tablet than on a screen.
Plus, print may make you a more effective reader. A 2011 study offered participants a choice: Read a passage as digital or printed text. Researchers found that participants who opted for screens spent less time reading and had lower comprehension scores.
You can send a variety of files, including Microsoft Word docs and PDFs, to your Kindle by emailing the Kindle-specific address listed in your device settings.
MoveWith is a fitness platform with audio-based coaching for strength training, yoga and more.
Photo: Nicole Nguyen/The Wall Street JournalHand off small tasks to your voice assistant. On average, Americans check their phones every 12 minutes on vacation, according to a 2018 study by the tech-support firm Asurion. It’s tempting to reach for your phone just to check the time, then inadvertently get sucked into notifications. Instead, ask Siri, Google Assistant or Alexa—and link your calendar to really make it your assistant.
When you’re finally ready to sign off for the day, you’ll probably want to get a workout in, catch up on the news or just kick back with some TV. Here’s how to minimize your screen time after hours:
Opt for an audio-based workout. Many studios are hosting fitness classes over Zoom and Instagram Live. But if you’re tired of looking at your screen, try MoveWith ($13 a month or $96 a year; iOS and web) or Aaptiv ($15 a month or $100 a year; iOS and Android), which offer audio workouts. There are many free options too, such as the Yoga to the People podcast and the Nike Run Club app.
Listen to articles. Of course, there’s a plethora of news shows and podcasts out there. But when you tire of chatty hosts, try an app that converts written content into narrated audio. Audm ($8 a month or $57 a year), for instance, features longform journalism from the New Yorker, ProPublica and others.
Don’t fall down any rabbit holes. When you visit a site like YouTube or Netflix or even Wikipedia, it’s easy to get sucked in. Intention is a browser extension for Chrome and Firefox. You tell it what time-sucking sites you’d like help limiting your time on. Then, when you visit one of those sites, an Intention pop-up lets you set a time limit.
Looking for a completely nondigital alternative? Try finishing a puzzle or baking bread. Apparently, everybody else is.
I’d love to hear the different ways you take breaks during the workday: Send me an email at nicole.nguyen@wsj.com. For more WSJ Technology analysis, reviews, advice and headlines, sign up for our weekly newsletter.
Write to Nicole Nguyen at nicole.nguyen@wsj.com
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