Have you ever felt like your screen-time is getting out of control? Do you dread looking at the average screen time weekly notification on your phone? You are not alone. According to a statistics report by Redseer Strategy Consultants, Indians spend an average of 7.3 hours looking at screens. Most Indians use their smartphones on online messaging platforms, streaming OTT platforms and watching videos on YouTube. These statistics reveal how most Indians are addicted to their smart devices. While most of us need to spend a large portion of our time on screens at our workplaces, wellness at workplace is a must, and we should try to manage and reduce screen time whenever we get a chance to do so.
It is still possible to be more intentional about your screen time, avoid the mindless scrolling and succumbing to social pressure. In this blog you will discover some excellent strategies to reduce screen time and learn some effective screen time management methods.
Is Too Much Screen Time Bad for You?
Screen time is a term that is used to describe the amount of time that is spent by a person looking at screens, be it that of a smartphone, television, or a computer screen. Now when the question arises – is too much screen time bad for you? The answer is yes, too much screen time can cause multiple issues – physically and mentally.
Poor sleep patterns, having trouble concentrating on tasks, reduced attention spans, increased anxiety, weakened ability to form social connections in reality are some mental problems associated with increased screen time. While these are the mental effects of increased screen time, physically also it can have some adverse effects. Too much time on the screens can lead to obesity, neck and back problems, eye problems and a lot more associated with it. This is why it is important to reduce screen time and embrace wellness.
Tips for Reducing Screen Time
- Be Realistic and Aware
Firstly to reduce screen time, you must be aware of the times you spend browsing work-related or otherwise, figure out when you tend to wander and doom-scroll, and when you spend time on screens when it is absolutely necessary to. For some people it is easier to avoid screens by completely going cold turkey, whereas for others it may be more difficult. So having a proper estimate of the time that is spent on screens and strategically taking small steps to reduce screen time can be beneficial. Even a brief pullback from spending too much time on the screens can be effective in bringing about positive changes.
- Think About What Will Fill the Gap
When you analyze what sites or platforms you spend time on the most, you will understand your likings. You can make a note of this and turn it into activities that you can physically engage in to reduce screen time. For example, maybe you post a lot of stories and posts online and mindlessly spend your time editing on screen. Here is a fun way to turn this into a physical activity – you can create a scrapbook, take pictures and be creative with your colorful pages.
Tips to Reduce Screen Time
It is possible to reduce screen time with some methods and taking small steps. Here are some practical strategies to reduce screen time:
Track and Measure your Screen Time:
First tip to reduce screen time is to keep a record and understand how you are spending time on screen and how much time you spend. Limit the number of screens you are viewing at a time .For example, watching television and scrolling on your phone at the same time, as this can have a more negative effect by overstimulating your brain.
Set a Screen Limit, Turn Off Notifications:
The next tip to reduce screen time is to set clear limits or timers and be disciplined to follow through the limits and step away from the screen when it’s time off. Another tip to reduce screen time is to turn off the notifications.
Go Grayscale:
Going grayscale on your phone can make it less appealing, reducing the dopamine hit that you get when you see a bright notification or colorful pop-ups of your favorite apps.
Talk to Your Family:
Spend more time talking to your family and friends in person or calls instead of texting them constantly.
Make Screen Time = Active Time:
Take your unnecessary screen time and use it for something productive or some physical activity. Like for example, a tv commercial break can be used productively to get some stretching exercises done.
Create Screen-free Bedrooms:
Make it a point to not use phones or view television in the bedroom. Make it a place to be free of screens, in this way you can reduce screen time before going to bed and ensure proper sleep patterns.
Make Mealtime = Family Time:
Keep devices and screens away during mealtimes. It is better to not eat in front of the television or have a television in your dining room. Focusing on spending time with your family and enjoying a meal with them along with fruitful conversations. This is one of the best strategies to reduce screen time of multiple people at once.
FAQs
- Why is it important to reduce screen time?
Cutting back on screen time enhances sleep quality, emotional and physical health, and cognitive growth. It encourages a well-rounded way of living by highlighting the need for exercise, social engagement, and improved sleeping patterns for general wellbeing.
- What are the negative effects of excessive screen time?
Overuse of screens increases the risk of obesity by encouraging sedentary behavior, which also causes eye strain, bad posture, disturbed sleep, mental health problems, attention span reduction, and social interaction problems.
- How can I limit my child’s screen time effectively?
Set clear rules, encourage alternative activities, model good behavior, use monitoring tools, create screen-free zones, educate about screen time, and reward them for lowering their screen time.
- Are there any benefits to reducing screen time?
Improved physical and mental health, better sleep, more attention, higher social skills, scholastic advantages, and increased creativity and imagination are just a few of the advantages.