I need to work a lot due to job circumstances, so I thought I could not afford screen off time.
But one thing I picked up is writing in a notebook. I realized that a lot of work, regardless of where you are on the totem, is planning ahead. Writing in a notebook for both work and personal introspection is very therapeutic and really helps me to focus and crystalize my thoughts. I've also bundled this with my work out sessions to pre-plan what I want to pontificate about. The general process has both helped decrease my screen time, increase my work productivity, and help me sleep better because I know that my frayed thoughts are on paper.