Whether it’s a 24/7 email connection, an unhealthy social media habit, maybe your sleep quality is poor or you can’t seem to concentrate quite the same these days.

Here are some practical tips and tricks to help reduce the time you’re using screens and limit the impact they may be having on your quality of life.

It’s all about setting boundaries.

1. Out of the bedroom: for many people the phone is the first thing you look at in the morning and the last thing you look at in the evening. We know the blue light from devices can suppress melatonin – the hormone that helps us sleep. It is also such a precious time in our day (pre and post sleep) to allow our nervous system to balance and our hearts and minds to be with conscious intention for the day or night ahead. So get yourself an alarm clock, get the phone out of the bedroom and free up this time and space.
2. 1 on 1: Make yourself a personal boundary that no phone will be in sight when you are 1 on 1 with another person. This allows you’re the opportunity to strengthen your real world connection and savour that quality time. There is no greater gift than presence, for you and your friends and family.
3. Food for thought: Make your meal time a mini moment of digital detox. Take the time out to be mindful as your eat, enjoying every mouthful.
4. Phone free toilet time: When you think about it, isn’t it hilarious how these days it is common practice for people to head for the toilet with their phone in hand. I know you do it! Banning the phone in the bathroom can be a great way to allow yourself a break from the constant input of information and bring your daily tech time down.
5. Flex your phone free muscle: Take a trip out of the house and leave your phone behind. Start small like you would when returning to weights training and gradually build your phone free time to allow yourself the chance to adapt.
6. Screen schedule: Establish some super clear boundaries for yourself. This can be trickier than it sounds as we have come to expect each other to on call 24/7. Consider what works best for you. No screens after 7pm, phone free Sunday (my personal fav), no phones before 9am or maybe a block of phone free days over your next holiday break.
7. Track your tech time: Commit to bring awareness (or use the app ‘checky’) to really get to the bottom of how much you are reaching for and using your phone every day. It may come as quite a shock when you start to really shine a light on it.

SWISS CHARD, LENTILS AND BROWN RICE

Ingredients:

1/4 cup brown Rice (uncooked)

1/3  cup Water

1 1/2 tsp Coconut Oil

4 cups Swiss Chard (washed, stems removed and chopped)

1/2 tsp Cumin

1/2 tsp Paprika

1 tbsp Extra Virgin Olive Oil

½ Garlic (clove, minced)

1 1/2 tsp Apple Cider Vinegar

1 cup Lentils (cooked, drained and rinsed)

Sea Salt & Black Pepper (to taste)

Options:

• Use quinoa or brown rice pasta instead of brown rice.
• No Swiss Chard – Use kale, spinach or collard greens instead.
• More Protein – Top with a poached egg.

Method:

1. Combine the rice and water in a medium sized pot and lightly salt the water. Bring to a boil over medium-high heat then reduce to a simmer. Cover the pot and let cook for 40 to 50 minutes or until rice is tender.
2. Heat a large skillet over medium heat and add the coconut oil. Add the swiss chard and saute just until wilted. Reduce the heat to low and stir in the cumin, paprika, olive oil, garlic, apple cider vinegar and lentils. Stir well until everything is well mixed. Add in the rice once it is cooked, and continue to saute. Season with sea salt and black pepper to taste. Divide into bowls and enjoy!

Chia seed icy poles – 6 serves

Ingredients:

• 1 cup Plain Greek Yogurt (or yoghurt of choice i.e. coconut, goats, sheep’s)
• 1/2 Unsweetened Almond Milk
• 2 tbsp Rice Malt Syrup
• 1 tbsp Chia Seeds
• 1/3 cup Strawberries (sliced into small pieces)
• 1/3 Pineapple (sliced into small pieces)
• ½ cup Granola (Optional)

Method:

• In a medium sized mixing bowl, combine the yogurt, almond milk, rice malt syrup, and chia seeds. Mix well.
• Fill moulds about 1/4 of the way with the yogurt mixture then drop in the fruit. Spoon more of the yogurt mixture in to cover the fruit. To burst any air-pockets in your moulds, press down on the mixture with a spoon.
• Sprinkle the granola into the moulds to cover the yogurt and fruit, and press down with a spoon so that it gets incorporated with the yogurt mixture.
• Freeze for at least 5 hours. When you’re ready to eat, leave on the counter for 10 minutes before removing from moulds, so they will slide out effortlessly. Enjoy!