7 Simple Tips to Reduce Screen Time and Give Your Eyes a Good Rest!
Technology has proven to be very useful in today’s world. However, overusing it is bad. Here’s how to reduce your screen time!
Technology surrounds us in many ways and seems to make our lives easier. From receiving instant notifications about every update to online payments and working remotely from the comfort of your home, technology has become an indispensable and often essential part of our daily lives. But if you feel like your screen time is getting out of control, be careful! While technology has many benefits, excessive screen use can be detrimental to our overall health. Whether it’s a TV, phone, or computer screen, it’s important to know your limits and how to reduce screen time.
Is too much screen time bad for you?
According to the Journal of Environmental Science, too much screen time can be harmful to your health, especially for children and teens. Some of the side effects of too much screen time include:
- Obesity caused by a sedentary lifestyle
- Poor sleep due to screens disrupting natural circadian rhythms
- Depression, anxiety, and other mental health issues
- Neck and back problems caused by poor posture while using screens
- Eye strain and dry eyes
Tips to Reduce Screen Time
Step away from screens and adopt healthy habits to improve your overall life. The goal isn’t to reduce screen time, as these devices are essential for working smarter in life, but to create a better relationship with screens. Consistency is key. Here are some things you can do to reduce your screen time.
1. Start small
When we make big changes in our lives, it takes time. In order to prevent big goals from distracting us, we need to create small goals for ourselves first. Instead of completely getting rid of the idea of using screens during the day (which is ridiculous), you can start by reducing the time you spend in front of the screen by half an hour or an hour every day. Taking small steps is the smartest way to create long-term behavioral change.
2. Create screen-free areas in your home
Using or placing devices in your sleeping area may affect your sleep quality. Not getting enough sleep at night can leave you feeling stressed and anxious throughout the day, which can interfere with any work or activity you do. Keep all screens out of your bedroom or out of sight to avoid reaching for your phone at night or first thing in the morning. You’ll also be less likely to hit the snooze button by leaving the bedroom in the morning to stop the alarm. Instead, you can spend your free time doing something better, like self-care or reading a good book.
3. Mealtime is not screen time
Nowadays, children and adults have the habit of playing with their mobile phones while eating. This is a bad habit that does not make us healthy and will make us chew faster. When we look at the screen while eating, we forget how much we have eaten. This can lead to weight control problems. Therefore, avoid using your phone or screen while eating.
4. Do what you love
Spending time away from any device can be difficult at first. Therefore, you can engage in other activities such as walking in nature, doing exercises like yoga or going to the gym, cleaning your room or house, eating or spending quality time with friends and family to better distract yourself. This will help you be patient and conscious while strengthening your bond with your loved ones. You can stay active without a screen by offering yourself more exciting games.
5. Consistency is key
The fact that you may have a hard time looking away from screens at first isn’t sugar-coated. When you’re tempted to use a screen, remind yourself of why you started using it and the rewards you’ll reap by reducing your screen time. Don’t miss out on the more important things you can gain from limiting screen time, like better sleep, improved vision, and improved mental health.
6. Take time to relax and stretch after work
If your job requires you to be in front of a screen, consider limiting screen time. Make it a habit to take a break from your screen and look away every 30 minutes. Stand up, do some light stretches, and move around. Do back and neck stretches to loosen up your muscles when you sit in a chair for long periods of time.
Follow the “20-20-20 Rule.” Get rid of digital eye. For every 20 minutes of screen time, shift your attention to something 20 feet away and refocus on yourself for 20 seconds. Whether you’re working, watching TV, or scrolling, your eyes deserve a break. Eye doctor Dr. Savio Pereira suggests that following this rule can lead to healthier, happier eyes.
You can also learn chair yoga poses such as neck stretching, pigeon chair, seated forward bend, arm opening and practice for five minutes every day.
7. Turn off notifications
Your phone screen is always important for keeping you informed about what’s happening in the world, but you may not know that it can be distracting and distracting at times. Turn off your phone notifications to refocus at work or in your daily life.