For nearly 11 hours a day, we Americans are pecking away at our tablets, smartphones, computers, videos, television, and radio. A Nielsen Company audience report recently found that adults in the United States spent about 10 hours and 39 minutes each day consuming media — up one hour from a year ago.

It can be hard not to live in front of a screen these days — we need them for work, for play, to relax, to stay in touch with family and friends, to entertain the kid. But it’s also not impossible. And there are some big health benefits to unplugging, if only for a bit.

Excessive screen time has been linked to obesity, sleep interruptions, eye strain — and even brain changes.

“I’m not at all surprised to hear these latest statistics,” said Dr. Shoshana Bennett, a California-based psychotherapist. “Increasingly, my clients’ issues are focusing on their virtual social lives as opposed to in-person relationships.”

In addition to the strain on relationships and mental health concerns, excessive screen time has been linked to obesity, sleep interruptions, eye strain — even brain changes.

Bennett said spending time online or in front of a screen by itself is not a problem. But when a lot of energy is spent living vicariously through those activities, it becomes worrisome.

Isn’t there something better to do? If you’ve forgotten what more there is to life than living online, here are 11 ingenious ways to spend your time that can benefit your health.

1.) Fitness. Squeezing in a workout is hard for many Americans, but it may be easier to do so when you skip an hour of flipping through Facebook and take a jog, walk, or fitness class.

2.) Reading. Picking up a good book or magazine — or yes, an e-book — has been linked to better brain power, intelligence, and sleep. It could even stave off cognitive impairments later on down the road. Skip the e-reader for a while and focus on the printed page, though, because that gets you away from yet more screen time.

3.) Meditation. The studies keep coming about the health benefits of meditation, and the good news is that you don’t have to be a spiritual guru to get in on the benefits. Start small and try different techniques to find one that works best for you.

[lz_ndn video=31067572]

Who do you think would win the Presidency?

By completing the poll, you agree to receive emails from LifeZette, occasional offers from our partners and that you've read and agree to our privacy policy and legal statement.

4.) Puzzles. Don’t feel like cardio? Give your brain a workout. Put together a puzzle or tackle a crossword — just don’t do it on your tablet.

5.) Cleaning. Are our houses ever fully cleaned? Tackle one task you’ve been dreading. Not only will your house be healthier, but it may de-stress you as well.

6.) Preparing food. The slice-and-dice action can help you stick to a healthier eating regimen and also take your mind off everything else going on. It’s a win–win.

7.) Yoga. Though this may be considered a workout, the mind-body benefits of yoga deserve a category all their own. Even if you’re not a master meditator or super bendy, yoga puts you in touch with your body and keeps you focused on what you have to be grateful for.

8.) Writing. Even if you don’t have a book you’ve always wanted to write, journaling can help release pent-up emotions. Stick to pen and paper.

9.) Sleeping. Experts say most of us aren’t getting enough rest. Why not turn off the tablet and hit the sheets an hour early?

10.) Volunteering. Deepen your sense of purpose and fulfillment, and prevent depression when you choose to give back in a way that fits your lifestyle.

11.) Spending time with friends and family. Improve your longevity, maintain healthy habits, and have fun when you spend time with people who brighten your mood.

Try to steer clear of the screen when you do these activities — keeping in mind the goal of unplugging as much as you can.