As high school students, it is difficult to balance schoolwork and extracurricular activities with personal time. Now, with technology, it can be nearly impossible to resist the temptation to scroll on TikTok or text your friends when you should be doing homework or practicing before your game tomorrow. We have all grown up in the age of the iPhone, and don’t get me wrong, it’s great. But when it starts to get in the way of the things that really matter to us, we need to know how to pull back. Here are some of my tips!

Practicing Self-Discipline

I cannot even begin to go into my other tips without emphasizing the importance of self-discipline. If you are not willing to learn discipline, then nothing else will work. According to the Cambridge English Dictionary, the definition of self-discipline is “the ability to make yourself do things you know you should do even when you do not want to.” That is exactly what we are trying to accomplish here – doing the things we should be doing rather than giving in to the technology around us.

But how does one learn self-discipline? There are many different ways to go about this, but my favorite is the reward system. If you do what you need to get done, and you don’t go on your phone, you get to reward yourself. This could be something small, like hanging out with your friends or watching an extra episode of your favorite show. If you start being more consistent, the reward can get bigger. Let’s say you have been on top of your school work for a month now, and you’ve barely distracted yourself with your phone. You could go to a concert or buy those new shoes you have been wanting. I also recommend having someone else hold you accountable until you can do so on your own. Usually, your best bet is your parents, who want to see you succeed (and hate technology “these days”). Self-discipline is the building block to success.

Setting a Screen Time Limit

One of the simplest ways to reduce screen time is by using the “Screen Time” feature on your device. We often resent screen time limits set by “strict” parents, but their intentions are often good. Most devices include this feature in their settings, allowing you to specify daily app limits or set a password to access certain apps. If self-discipline is a challenge, someone else—such as a parent—can set the password to support your goals. Start with a realistic time limit and gradually decrease the amount of time you can spend on those apps as you adjust. The “Screen Time” tool is a straightforward and effective method for managing your device use during the school week.

Eliminate Temptation

Another direct and easy way to limit screen time is by completely eliminating the things that are adding to your screen time. The first step of this is to recognize what is actually causing you to pick up your phone. This could be a social media app, a game or your friends texting you. Additionally, admitting when an app is serving you in a negative or unhealthy way is important. If you find yourself unable to control your time on a certain app, and you can recognize it is unhealthy, consider deleting it altogether. To limit all communication distractions, turn on “Do Not Disturb” to avoid texts, calls and all other notifications from distracting you. By not allowing yourself to even have the option to be distracted by your screen, you can allow yourself to be much more productive.

Creating a “To-do” List

Screen time can distract you from essential tasks. Creating a prioritized to-do list helps you manage responsibilities more effectively. Write down what you must do for the day—schoolwork, extracurriculars, chores and social events—and rank these by importance. Excessive screen time creates anxiety, but so does a heavy workload. By tackling the most stressful assignments and time-sensitive tasks first, you relieve that stress. This approach reduces anxiety and gives you the satisfaction of crossing items off your list, which in turn motivates you to stay away from your screen.

Change How You Use Your Time

When we are bored and have nothing to do, our immediate instinct is often to pick up our phones and scroll. But there are so many other ways to spend your time that are more fulfilling and productive. A final way to reduce your screen time is by finding hobbies, interests and activities that serve you better, and there are many areas to explore. One great way to expand your mind away from the screens is by trying different creative hobbies such as art, writing and music. You can also improve your physical and mental health by taking up athletic activities like running, hiking, walking and joining sports. The National Center for Education Statistics found that students with more out-of-school extracurriculars are “three times as likely to perform in the top quartile” of their class. And even if you are just standing in a line or waiting for the bell to ring at the end of class, try keeping your phone away and being comfortable with sitting in silence and boredom. These things combined will allow you to perform better in school and grow your mind in healthy ways.

While technology can be beneficial in certain aspects of our everyday lives, it can become a huge distraction from our schoolwork. By practicing self-discipline, setting a screen time limit, eliminating temptations, creating a “To-Do” list and changing how you spend your free time, you can improve your relationship between school work and screen time.