Helena Alyssa, social media manager at Bulk Helena Alyssa.

Alyssa is a social media manager at supplement brand Bulk, planning content across all its social platforms and around any new campaigns or product launches. 

  • Switch off app notifications

    “Getting notifications every couple minutes means that you’re constantly looking at your phone – it can be so addictive,” she says.

    By turning off notifications, she decides when to open an app and see what’s new.

  • Don’t look at your phone for 30 minutes after waking up

    Alyssa has started trialing a routine of not looking at her phone for at least 30 minutes after waking up, after feeling like she was never switching off from social media as “just part of the job.”

    She says she has considered a total social media detox but feels like “it’s a bit impossible in the world that I’m in.”

  • Use phone functions that specifically limit time spent on certain apps

    Alyssa checks her weekly screen time and is sometimes appalled by how much time she spends on social media.

    She uses the function – available on iPhones and Android – to limit how much time she can spend a day on a particular app.

    “You’ll be so shocked as to how quickly time passes and you’ve used it all up for the day.”

    James McManus, head of social at BT Sport James McManus.

    McManus has been overseeing all the social content at UK television channel BT Sport for four years.

  • Define an end point each day after which you won’t check work emails 

    “Nobody should expect an email reply past 6 p.m.,” he says, adding that if you keep replying in the evenings, people will keep emailing and asking things from you as they know you are available.

    “I’ll also turn down meetings between 12 p.m. and 1 p.m. to give myself a proper lunch break,” he adds.

  • Switch video calls to audio only

    By doing this, you can still contribute to meetings without being glued to your screen, says McManus.

    “On Zoom calls just say at the start you’re turning

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