Monitor your usage.
Pay attention to how much time you spend on technology. How does it affect your relationships? Write it down.
Set limits for yourself.
Establish boundaries for yourself and the time you spend on technology. iPhones allow you to set a social media time limit, and within some apps, you can set an alert reminding you about the amount of time you’ve spent on social media.
Be mindful of who you follow.
Unfollow, block, and mute people who make you feel uncomfortable. To unfollow people, simply go to the person's profile and click the "Unfollow" button.
Schedule a specific time of day to watch or listen to the news.
Set a specific time of day to watch or listen to the news. This can be done by setting a reminder on your phone or calendar.
Politely tell people when you don’t want to hear about specific news stories.
Let people know that you don't want to hear about certain news stories. This can be done by sending a direct message or talking to them in person.
Take a break from the internet if you don't want to hear news about significant events that are currently taking place. Take a break from the internet, TV, and social media when significant events happen in the world. This can be done by deleting the apps from your phone or turning off the TV.
Keep your phone out of reach.
If you have the habit of checking your phone first thing in the morning, try removing the temptation by placing it outside your room before going to sleep the night before. You could also turn it off to ensure you don't check it intermittently.
Create rules about phone usage.
Set a goal to cut the number of people you follow by half, use social media only during designated times, remove the apps from your phone, and use social media only when you’re on your computer.

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