If you're having a hard time tearing yourself apart from your phone or computer, plan a technology-less part of the day. "Plan to step away from your desk to talk to a co-worker instead of writing that e-mail, picking up the phone, or sending a text," says Rachel Dubrow, LCSW over email. "If you need to set an alarm to remind yourself to take five minutes and close your laptop, shut off your phone, etc., then do so."
We've all seen how silly those people look sitting around the table at a restaurant looking down instead of at each other, but we've also probably been there ourselves. "Instead of looking at phones or the TV, take this time to talk about your days, laugh about old memories, and problem solve about whatever is going on," says Dubrow.
"Our brains need time to adjust to getting ready for sleep," says Dubrow. "By disconnecting from technology before bedtime, we give ourselves and our brains the opportunity to unwind, which leads to more restful sleep." In fact, research published in the Proceedings of the National Academy of Sciences found that using electronic devices before bed can disrupt our patterns of sleep, so all the more reason to shut off once you hit the sheets.