Living in a digital world has its pros and cons. With your device, you can connect with others, streamline tasks, boost productivity, and make things more accessible—like access to information and healthcare. And so much more. There’s no doubt that tech brings many benefits. But, as with many things, there can be a less-favorable flipside.
Spending too much time on your devices can quickly become all-consuming. You might already spend more time on them than you realize. Think about it: If you use your smartphone to set an alarm in the morning, you may find yourself scrolling right after waking. You might watch TV while eating breakfast and check social media apps during breaks at work. Before you’ve even truly started your day, you may have already spent more time on screens than having a mindful moment to yourself.
And too much time spent on your device might create a bigger problem: digital overload. This is when you spend so much time on your device that it overwhelms you. It can cause burnout, anxiety, and make it harder to focus. To avoid digital overload, building device-free moments into your day is key.
While there’s no going back to the pre-smartphone era, you can still draw inspiration from some of those old, “analog” ways. That’s exactly what the analog wellness trend encourages: stepping away from your screens and, instead, engaging in offline activities. More specifically, screen-free activities that are also good for your health and well-being, such as:
Now, what analog wellness isn’t about is cutting out screen time altogether. For most people, that simply isn’t realistic. Instead, you should strive to set boundaries on your screen time. If you’ve become dependent on your device, it might be just what you need to help regain control over your well-being.
With the analog wellness trend, you’re unplugging from your phone and instead engaging in screen-free activities. This can help combat digital overload and issues caused by constant screen time, such as stress, attention span, anxiety, and depression. And the benefits don’t stop there. Analog wellness can also help:
Improve sleep quality. When you stay up using your smartphone, you may go to bed later and have more difficulty falling asleep. This messes with your quality of sleep. By cutting back on screen time and staying off your device an hour before bed, you’ll set yourself up for a better night’s sleep.
Foster deeper connections and relationships. Too much time on your smartphone can lead to social isolation and loneliness. Some studies show that spending too much time on social media might actually keep you from face-to-face interactions with friends and family. And these in-person interactions are important for emotional well-being.
You can also use analog ways to strengthen your relationships. For example, instead of turning to an AI chat app for advice, seek out a friend. And with your smartphone put away, you can give your full attention to the person in front of you. This can improve the quality time you spend with others, helping to grow those bonds.
Promote mindfulness and focus. When your smartphone, TV, or other devices are out of the picture, you’re better able to stay present. It helps not to have constant interruptions from notifications. You can stay present not just in your relationships, but in everything you do. With notifications turned off, you can also improve your overall focus and productivity.
Having device-free time can truly make a difference. And remember, analog wellness is not an all-or-nothing approach. You don’t need to eliminate all tech from your life. The idea is to be intentional with your days and with how much time you spend on your devices. It’s all about balance.
Try these small, simple changes to cut back on your screen time and “go analog.”
Keep your phone in another room. Maybe you’re in the habit of always keeping your phone within reach. But whether you realize it or not, simply having your smartphone in sight can affect your focus. Research shows that just having it nearby can be distracting —even when you’re not using it. So, start by putting your phone in another room. You’ll be less distracted by it and more likely to stay present without the temptation in sight.
Use only one device at a time. Are you in your living area watching TV? There’s no need to be on your laptop or scrolling on your phone. Instead of multitasking, which isn’t really doing you any favors , stick to just one device at a time.
Create device-free spaces. You can reduce screen time by designating certain rooms in your home as “device-free” spaces. For example, you might make your porch a device-free area. That way, you can stay present and enjoy your morning coffee or a good book.
Keeping your devices out of your bedroom can also help you sleep better. Without the distraction of your devices, you’re more likely to have a restful night’s sleep.
Set screen time usage alerts on apps you use most. Most social media apps let you set time limits for your screen time. These alerts will notify you when you’ve reached your limit. When you receive an alert, exit the app and try not to return to it for the rest of the day. Also, avoid the temptation to jump to another app instead.
When you stop and really think about how much time you spend on your devices, you may be surprised by just how much of your day they take up. Make the choice to limit your own screen time. By choosing simple, screen-free activities instead of scrolling, you can reconnect with your surroundings and boost your mental health and overall well-being.
So, give yourself permission to try analog wellness. However you choose to fit it into your life, every small change counts toward a healthier, more present you. Over time, you might even find you don’t miss your devices as much as you thought you might.
The information in this and other Active&Fit® blog articles is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any fitness or self-care program. Images used for this article do not depict any members of the Active&Fit Direct program.
References
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This article was written by Stephanie Ruiz, edited by Jason Nielsen, and clinically reviewed by Elizabeth Thompson, MPH, RDN, on April 28, 2026.