In today’s hyperconnected world, technology has worked its way into virtually every aspect of our lives.

From our leisure routines to our busy workdays, we often drift from one screen to another as we weave between daily responsibilities and hobbies, tethering ourselves alternatively to laptops, smartphones, computer monitors, tablets, and TVs.

While these gadgets certainly offer valuable conveniences and spur innovation, our overreliance on them can come with significant known drawbacks to our mental health, social connections, and physical well-being. But unplugging for at least part of each day can open a world of benefits, including freeing up time to savor the ample activities available beyond the blue light of devices.

The downsides of screens

Perhaps the best place to start is with an aspect of technology that’s a bit of a double-edged sword: accessibility. As much as they keep us connected to what’s happening, constant notifications, emails, texts, and social media updates are often overstimulating, and they can lead to information overload and heightened stress levels. Just ask Nathanael Tyre at the Digital Wellness Institute, a research organization that aims to help people and businesses “get the most out of their tech—without feeling like tech gets the most out of them.” He reports that excessive screen time is linked to anxiety and depression, particularly in children. The only solution? Taking breaks from technology to escape the barrage of news, reset your mind, and lessen your unease.

Devices can also distract us from the people around us. Eye contact, active listening, and shared experiences are essential to strengthening bonds, and much of that is lost when you and your loved ones are scrolling on screens. If you instead devote your undivided attention to others, you could hold more meaningful interactions and develop deeper connections. Even a single change can have a huge impact. For instance, after making the decision to avoid work notifications when outside the office, a community member of the Digital Wellness Institute found that “having digital boundaries . . . has given me more quality time with my family and reduced my stress significantly.”

The biggest issue with spending too much time on screens, though, may be that it encourages a sedentary lifestyle. Being overly idle contributes to all sorts of health issues, such as obesity, heart disease, and diabetes. But minimizing your device use and working in more physical activities, whether it’s going for a walk, enjoying a manual craft, or simply stretching, can help stave off these risks. It can also alleviate eye strain and improve sleep by limiting blue light exposure before bedtime. Add to that the potential benefits to your workday, including improved time management and reduced distractions, and you only stand to benefit in just about all facets of your life when you moderate your screen sessions.

Tech-free activities to try

The idea of unplugging may seem daunting or even dull, leaving you twiddling your thumbs about what to do without an entertaining tech device. The key to successful screen separation is to replace gadget time with other enriching activities that empower you to live a more well-rounded life. Here are some ideas to help kick-start your journey.

Take a walk
Nature offers a perfect antidote to the digital world—being among the greenery and fresh air can reduce stress, boost your mood, and enhance your memory. Either alone or with a loved one, consider taking a leisurely stroll in a park, having a picnic by a lake, or tying on your hiking boots to hit a rugged trail. To make your time outdoors feel even more engaging, try your hand at bird-watching or identifying local plant life, both of which can provide a sense of satisfaction and connection to your environment. And while you may be tempted to add a soundtrack to your activities, truly unplugging means leaving your headphones at home so you can take in the surrounding natural soundscapes or converse with your companion.

Pick up a book
Escape into a fictional world with a good, old-fashioned book. Reading stimulates your brain, expands your vocabulary, and can open the door for fulfilling social occasions such as book club meetings. While you can get these same benefits with e-books, opt for physical versions to better immerse yourself in stories without the distractions of ads or notifications or the negative effects of blue light.

Learn something new
This is your opportunity to develop a new talent, including painting, knitting, or playing a musical instrument. Such hobbies lend a creative outlet and feeling of accomplishment, especially as you see your skills develop or complete a project like an intricate jigsaw puzzle. One of the healthiest activities you could pursue is enhancing your cooking skills—after all, home cooking is cheaper and generally more nutritious than dining out. To become a true artisan in the kitchen, delve into international techniques or take up baking intricate desserts.

Give back
For a satisfying way to spend your time offline, consider engaging in community service or simply helping someone in need. For instance, you could volunteer at a local shelter, participate in a cleanup drive, or mentor an individual in your neighborhood. Acts of kindness not only make a difference in others’ lives but also provide you a sense of purpose, going a long way toward enhancing your personal satisfaction and mental health.

Ultimately, moderating screen time is not about rejecting technological advancements but finding a healthier way to utilize them. If you need a little help getting going, try setting tech-free zones (the bedroom is a great place to start) or screenless sessions, such as the final two hours before bedtime. You could even implement time limits on your smart devices and schedule more in-person catch-ups than virtual ones. However you approach it, making a concerted effort to step away from screens may just allow you to recharge your mind and body, strengthen your relationships, and rediscover the joys of the offline world.