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1)Set a reasonable goal for how much time you would like to be off-line or without your screen

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1)Set a reasonable goal for how much time you would like to be off-line or without your screen. This might be a few minutes to an hour or more a day. Write down your goal, and post it somewhere you will see it

2)Let your family and friends know when you are taking a screen break and that you will get back to them later. This way, you won’t be tempted to just respond to one more message or phone call.