With this app, you can track how much time you spend on your smartphone or tablet. This is the first step in achieving (or maintaining) a balance.

Moment (iOS/Android): With this app, you can track your screen time. The app constantly runs in the background and tracks the amount of time your screen is switched on. If you feel a need to limit your screen time, you can add an alarm notifying you when you have exceeded your chosen time limit. You can use the app free of charge, but you can also add on extra options against a charge.

The little notifications popping up on your screen attract your attention, as do the email and app icons that indicate how many unread messages you have. It can take up to 20 minutes to recover your workflow if you are interrupted while performing a task that requires your full concentration. It can be helpful to turn them off, so that you actively decide when to check your email or apps.

On most smartphones, you can choose only to allow notifications from a selected group of people who are allowed to contact you at all times.

Time-consuming apps will then not be the first thing you see when you turn on your smartphone or tablet. This may make the screen less attractive to you.

This can be done on most smartphones by placing the apps you do not need in the same folder on page 2 of your smartphone or tablet.

In a digital world where we can be reached 24/7, it is a good idea to arrange with your employer when your manager and colleagues may expect you to be available outside normal business hours, to avoid misunderstandings and miscommunication.