Screen time is the time someone spends in front of a screen. It includes time spent on electronic devices like TVs, mobile phones, tablets, and gaming consoles. While the screen may benefit children in conducting research and completing homework, it is often used for entertainment, such as watching movies, videos, and shows.
According to the survey, Children in America spend almost three hours on screens daily, which may increase to 5 to 7 hours a day. While technology has made our lives easier and more interconnected, it also has some drawbacks. The watch time from our screens can lead to anxiety, stress, and a lack of focus.
Screen time correlates with children’s physical and mental Health. Screen time and content exposure have negative and positive effects on Health.
Health issues Due to high screen time
High screen time can cause significant health issues in both kids and teens. Here are some major health issues
- Looking constantly toward the screen may cause severe neck and back pain in children and teens. Surgeons may also develop neck and back pain because they mostly look at operations downward. It is said that technology is also developing the same problem.
- Children and adults have study habits of sitting on the bed or floor and working on tablets or laptops for long periods of time. This may result in a hunched posture with no support for the back and cause kids to hold their heads flexed while studying.
- These habits are harmful and result in sometimes severe neck injuries like neck arthritis. This sometimes requires surgeries, which are often seen in adults and rarely seen in kids because they don’t use that much.
- Extra screen time can affect eyesight and may damage eye size.
- Some screens emit dangerous rays that harm skin and eyesight.
Introduction to Digital Detox
Taking a break from digital technology and reducing screen time for better mental Health and reduced stress from a few days to several weeks and months is termed a digital detox. Digital technology can help us reduce stress and improve cognitive and overall Health.
The most popular form of digital detox, social detoxes, involves taking a break from viewing or engaging in social media(e.g., platforms like Facebook, Instagram, TikTok, etc.). Social media interconnects the world but also negatively affects people’s Health.
Practices that might be followed during digital detox include avoiding the following activities:
- Checking email and text messages.
- Streaming movies or TV shows.
- Browsing the internet
- Engaging in online shopping
- Participating in video calls or conferences
- Playing video games
- Scrolling through social media
- Sending and receiving text messages
- Using fitness or health tracking
- Watching news or other TV programs, apps
- Posting or interacting on blog platforms
- Using smartphones or tablets
- Listening to digital music or podcasts
- Using e-readers for reading books
- Engaging in online gaming communities
When to do a digital detox
While using digital electronic devices, if you notice any of the following signs in your routine and body, it’s time to have a digital detox and take a break from digital devices. Here are a few signs that point to a digital detox need for your body.
- When your mood is over-depressed.
- An increase in anger, frustration and irritability.
- Decreased sleep or interrupted sleep.
- Feeling insecure.
- Feeling pressured to engage, respond, react, or check-in.
- You must consider a digital detox if you ignore your family and work responsibilities because of increased screen time.
- Prewitt explains, “Another dangerous sign is if you’re losing interest in being social in person because you had rather just connect with people online.”
Key strategies to have a digital detox
Here are some key strategies which can help you stay away from digital devices
Identify problematic digital activities;
Determine digital activities that are causing stress or depression in your mood and that are consuming too much of your time. Are you spending too much time on social media? Are you playing digital games a lot of the time? Identifying these habits that are contributing to your mental and physical health decline is the First step toward digital detox.
Create Clear and Measurable Objectives:
The second step toward digital detox is to set realistic goals and measurable objectives. Limit your screen time. Don’t use any digital device while having meals. If you are watching a screen 12 hours a day, then it’s unrealistic and impossible to stay away from it all day. Limit your screen time, which is achievable. Reduce screen time gradually to make the transition smoother.
Commit to a Time Frame(Plan a Detox period)
I will set a challenge for you: I will stay away from screens for a specific period. This can help you recharge yourself from positive activities and engage in non-tech-related activities with others (family members, friends) to reduce screen time as much as possible. Turn off notifications on all of your digital devices to keep away distractions.
Engage with family and friends.
You should engage others(e.g., family and friends ) in your digital detox plan so that they can support you in staying away from digital devices. Engage in other physical activities with friends and family.
Regularly Evaluate Your Progress:
Keep a regular check on your progress. Always try to reduce your screen time. This will gradually increase your digital detox output.
Benefits of Digital Detox for Health
Digital detox may have very beneficial effects on your Health. Here are some of the following
Sharper focus
Digital detox turns off all the distractions caused by digital devices. Staying away from digital devices may cause you to focus much better on your surroundings with no distractions.
Less stress on the brain
Some people watch too much news, which causes mental stress in their lives. Prewitt says, “I know some people who consume too much on the news are mentally depressed”. Staying away from digital devices will make you stay away from much more news, which may be stressful for someone.
Better social interactions
When you are away from digital devices, you have plenty of time to interact with other members of society. Interacting with other members of society makes a person’s social life beautiful. One staying away from digital devices has plenty of time to spend in social gatherings, etc.
Protection from the damages caused by screen lights
One who stays away from the screen is, in turn, protected from the dangerous effects of screen light on eyesight and skin.
Conclusion
A digital detox, involving the proper reduction of screen time, can significantly enhance both mental and physical Health. Individuals can effectively reduce their screen time by recognizing problematic digital activities, setting achievable goals, committing to a detox period, engaging with supportive family and friends, and regularly evaluating progress. The benefits include sharper focus, reduced stress, and improved social interactions, contributing to a healthier, more balanced life.