Many of us have our faces stuck on screens most of the day. You are either working at a computer, picking up a cell phone to answer email, cruising through social media, or just looking at notifications when you hear that special ding.

According to research by dscout, the average person touches their phone no less than 2,617 times a day. Between work, social feeds, Facebook friends, and messages, it does get overwhelming at times, which can have a negative impact on our well-being.

Everyone needs to put the technology down on a regular basis and think about their overall wellness. The truth is that many people do not realize how much stress technology creates on us daily.

Here are some things you can do to help yourself and feel better as well:

1. Two or three times a day, take a 15-minute break where you turn off the phone and go for a walk outside and take some deep breaths of fresh air. If the weather is bad, get on a treadmill or walk around the space where you are working. Remember, do not take your phone or any tech with you.
2. Turn off your technology at least an hour or two before bed. This will help your brain slow down so you can sleep better at night. Instead of looking at a screen, read a book. If you have a spouse or significant other, talk to each other about your day. You need to create an opportunity to calm your brain down.
3. Focus your attention on other hobbies. Oftentimes, many of us have interests that we forget about because we are buried in our technology. Rekindle those lost interests. Take some cooking classes, go on a hike, ride a bike, walk your dog, listen to music or volunteer your time without using technology. Once you start doing things you like, you will rely less on technology as your only form of entertainment.
4. Focus on family time. Take your family on an outing to something you all love. The term “Sunday drive” came from families in the 1970s and 1980s who packed up the family in their vehicle and drove somewhere – enjoying the journey along the way. For instance, you can visit relatives whom you only talk to on the phone – they will love to have physical company. Visit the zoo, beach, or museum or take in a play. You can go on a family bike ride or explore new hiking trails and have a picnic. The choices of activities that do not involve technology are endless.

This may sound like a lot, but once you take the first steps to remove technology from your life, you will feel your quality of life improve. With better sleep, you will be more focused on what is going on around you – whether it is at work or at play.

Remember, the more you put yourself first, the better your life and the lives of those around you will be.