One of the things I've done is realise that it's not the screentime, per se for me, it's what I'm doing with it. (For a variety of reasons, I don't get out much other than work, so if I didn't talk to people online, I would have insufficient social time, even for an introvert.)
The thing that helped me is making it harder to go do the things where I'll get sucked down a hole, and easier to do the things that produce high quality conversation that matters to me.
So, I do tracking on DW discussions of interest (I may or may not comment, but at least I'm seeing great stuff!) I have an ongoing rambling email conversation with one particular friend. I do a private chat and a semi-public one.
But I go to Twitter and Facebook once a day or less (and Twitter primarily because it's the best way for a dear friend to communicate right now, for complex reasons, and another dear friend posts there more than other places on average.) and I make it harder to get there (no apps on my phone, no bookmarks in my browser, notifications on Facebook only for a few specific groups, not individual people).
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The thing that helped me is making it harder to go do the things where I'll get sucked down a hole, and easier to do the things that produce high quality conversation that matters to me.
So, I do tracking on DW discussions of interest (I may or may not comment, but at least I'm seeing great stuff!) I have an ongoing rambling email conversation with one particular friend. I do a private chat and a semi-public one.
But I go to Twitter and Facebook once a day or less (and Twitter primarily because it's the best way for a dear friend to communicate right now, for complex reasons, and another dear friend posts there more than other places on average.) and I make it harder to get there (no apps on my phone, no bookmarks in my browser, notifications on Facebook only for a few specific groups, not individual people).