In today’s world, digital screens are nearly inescapable. Whether it’s scrolling through social media, checking messages, or taking selfies, it seems that everyone is glued to their devices. But this habit might be affecting our physical and mental well-being. Studies, such as one by Allen, Walter, and Swann (2018), suggest that excessive screen time can lead to anxiety and sedentary behavior, contributing to various health issues.
Fortunately, maintaining a healthy relationship with digital media can improve our overall well-being.
Why Maintaining a Healthy Digital Balance Matters
Improved Physical Health
Spending too much time on screens leads to a sedentary lifestyle, which can affect physical health. Moreover, screens emit blue light that strains the eyes and disrupts sleep patterns (Silvani, Werder, & Perret, 2022). Reducing screen time can help restore natural sleep cycles and improve physical activity.
Enhanced Mental Health
Excessive digital media consumption keeps us anxious and glued to devices. A study by Twenge and Campbell (2018) found that less social media usage promotes better emotional stability. By reducing screen time, we can lower anxiety and improve mental well-being.
Stronger Relationships
Digital distractions often interfere with our relationships. When we put away devices during quality time with loved ones, we engage more deeply in personal connections and are more present.
Increased Productivity
Koessmeier and Büttner (2021) highlighted that social media is a significant source of distraction. Limiting screen time can reduce distractions and enhance productivity.
Strategies for Digital Wellness
While escaping the digital world completely is impossible, several strategies can help maintain a healthy balance:
- Digital Detox: Disconnecting from devices for set periods has proven health benefits (Radtke, Apel, & von Lindern, 2021). Regular detoxes are an excellent starting point for digital wellness.
- Use Focus Mode and Do Not Disturb: These features help you avoid distractions by pausing notifications during work or relaxation times.
- Schedule Screen Time: Set specific times for digital usage, especially avoiding screens before bedtime, to ensure better sleep.
- Be Mindful: Regularly ask yourself why you’re using your devices and whether it’s beneficial. This helps in making more intentional screen-time choices.
- Create Tech-Free Zones: Designating areas in your home as tech-free encourages breaks from screens. For example, keeping the kitchen or dining room screen-free can promote more face-to-face interactions.
- Non-Screen Activities: Engage in offline activities such as journaling, exercising, or spending time outdoors. These activities help break the habit of constantly being on screens.
- Enhance Digital Literacy: Understanding how to use digital tools effectively for work or study can prevent wasted time.
- Prioritize Real-Life Relationships: Focus on face-to-face interactions, and keep devices out of sight during social gatherings to enhance connection.
- Use Digital Wellbeing Apps: Apps like Google’s Digital Wellbeing and StayFree can monitor and limit your screen time.
- Go Outdoors: Sugiyama et al. (2023) established that spending time outdoors can mitigate the effects of negative neurodevelopment due to extended screen time. Take regular outdoor breaks between your work hours to get away from your devices. If you spend much time indoors and need to use screens for long hours due to work or studies, try stepping out for breaks. Don’t bring your phone when you go outside.
Conclusion
Balancing screen time is an ongoing process that requires mindful effort. Reducing screen usage can improve physical health, emotional stability, and relationships. By setting boundaries and staying mindful of how and why we use digital devices, we can maintain a healthier relationship with technology. It’s worth the effort for better health and well-being, don’t you think?
About the Author:
Muhammad Atique ,PhD is an Independent Researcher and Visiting Professor. He usually write about Digital Media , Digital Government and Technology & Society.
Email: atique.muhammad@outlook.com
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