Screen time has become an integral part of our daily lives in this digital age. Whether it is phones, tablets, laptops, or more we spend a significant amount of our day in front of our gadgets and smart devices. While technology has undoubtedly enriched our lives, excessive screen time can lead to various negative effects on our physical and mental well-being. Want to lower your screen time? Read the article below and find out how to combat the negative effects of excess screen time.
Understanding the Negative Effects
There is no doubt in the fact that the excessive use of mobile phones has a lot of negative impact on us. These issues include eye strain, sleep, sleep disturbances, obesity, decreased physical activity, and even impaired social skills. The first and foremost step to combat these negative effects is to address these issues and take them seriously.
These days everyone who has to work on his laptop has to wear spectacles. This is one of the major side effects of too much screen time. Make sure to address the issues and work on them.
Set Screen Time Limits
We are often just scrolling between some apps on our phones and not even doing anything important. Be it scrolling some shopping apps like Amazon or Flipkart or any other such app, we are always on our phones. One of the most effective ways to combat excess screen time is to set limits. As easy as it sounds, setting screen time is one of the most difficult things when it comes to using your phones. You can consider app locking which automatically locks your application when used beyond the chosen time. Some apps also give reminders when you use them for more than a specified time.
Prioritise physical activity
When you are a phone or a laptop addict, prioritizing physical health becomes like a task. You have to encourage physical activities that do not involve screen time of any kind. Engage yourself in sports, yoga, or simply go for a run or a walk. It reduces screen time and mental well-being.
Apart from that, you can also join a gym or any other activity that involves physical activity. Make sure you don’t engage yourself in something that demands screen time.
Establish Screen-Free Zones and Times
Certain areas of your home should not allow phones or any other such gadget. For example, most people have their lunch and dinner while watching an episode of their favorite show or a movie or something. However, some areas should not allow any such gadget. You should make it a strict rule of not using the phone before you go to bed. The blue light of such devices makes it difficult for you to fall asleep. This improves sleep quality and helps you to sleep faster.
Practice the 20-20-20 Rule
Practicing the 20-20-20 rule is one of the best things you can do to combat the negative effects of excess screen time. Every 20 minutes, take a 20-second break and look at something 20 feet away. This exercise helps relax eye muscles and prevents digital eye strain. But that does not mean you start checking your phone during that break. Make sure you don’t use your phone or laptop during that time.
This rule not only saves your eyes from getting too tired but also makes sure that you don’t spend your break from the screen looking at something else on the screen itself.
Promote Digital Detox Days
There is always a day in a week or so when we detox our bodies by keeping fasts or not eating anything junk for an entire week or so. However, there should be some time when you detox yourself from any kind of technology.
We have taken binge watching so seriously that we are always watching something or the other on digital platforms like Netflix, Amazon Prime, or Designate one day a week as a digital detox day where the entire family engages in activities that do not involve screens. This could include board games, outdoor activities, reading physical books, or spending quality time together.
Encourage Hobbies and Creative Outlets
We often let our children use mobile phones so that they don’t disturb us. However, this is one of the worst things we do as parents. We should try to involve our children in something where they don’t need to use phones or laptops.
Apart from that, you can encourage family members, especially children, to pursue hobbies and creative activities that do not involve screens. This could include painting, playing a musical instrument, gardening, or crafting. Engaging in such activities enhances creativity and reduces screen dependency.
Lead by Example
Children often see us and copy what we do rather than doing what we ask them to. If you want to establish good habits among children, then you should also avoid using phones, laptops, and other gadgets. Parents should lead by example because children are more likely to follow screen time rules if they see adults practicing healthy screen habits. Be mindful of your own screen time and set a positive example for the younger generation.
Promote Mindfulness and Mental Well-being
Excessive screen time can contribute to stress and anxiety. Encourage mindfulness activities such as meditation, deep breathing exercises, or yoga to promote mental well-being. Limiting screen time can provide more opportunities for these activities, leading to a calmer mind. You can, in fact, go to a park in the morning and then practice these activities. This helps you to lower your screen time and focus on yourself for a bit.
Stay Informed and Adapt
Stay informed about the latest research and guidelines regarding screen time. Technology is constantly evolving, and new solutions and recommendations are regularly introduced. Be willing to adapt your habits and rules to align with the latest findings. Don’t be reluctant to adapt to these new changes.
While screens have become an integral part of modern life, lowering your screen time is also important. It is essential to be mindful of their impact on our well-being. By setting boundaries, encouraging physical activities, promoting creativity, and fostering mindfulness, we can combat the negative effects of excess screen time. Striking a balance between the digital world and real life is not only beneficial for our physical and mental health but also for nurturing meaningful relationships and a fulfilling lifestyle.