Balance your screen time to ease your mind

In today’s digital age, we spend a considerable amount of time staring at screens. From laptops and tablets to smartphones, we are conned in a sea of digital devices. According to a study by Nielsen, the average American adult spends over 10 hours per day consuming media. While technology has revolutionized our lives and provided unprecedented conveniences, it has also taken a toll on our mental health. Being constantly connected to social media, news, and work can lead to stress, anxiety, and depression. However, it is important to understand that screen time is not inherently bad. It is the extent and nature of our exposure that can impact our mental wellbeing. In this article, we will explore the benefits of screen time, the negative effects of excessive use, and steps to balance our screen time to ease our minds.

Benefits of Screen Time:

Before we delve into the harmful effects of too much screen time, we should acknowledge that technology has several advantages as well. Screens can provide educational resources, facilitate communication, enhance creativity, and improve work productivity. For instance, online learning has become a norm during the Covid-19 pandemic, allowing students to continue their education despite the physical barriers. Video conferencing tools have enabled businesses to function remotely and maintain a sense of normalcy in a time of crisis. Furthermore, creative pursuits like creating digital art, graphics, and videos have become more accessible than ever before. Overall, screens can be a valuable tool for personal and professional growth.

Negative Effects of Excessive Use:

Although screen time can have benefits, excessive use of screens can have detrimental impacts on our mental health. Addiction is the most obvious concern. Constant notification of social media platforms can lead to the compulsive need to check our phones every few minutes, creating a cycle of interruption and distraction. It becomes challenging to focus on any task at hand, leading to decreased productivity and a general feeling of dissatisfaction. Moreover, social media can create a sense of self-doubt and anxiety. Scrolling through picture-perfect Instagram profiles can make us feel inadequate, leading to negative self-perception. The constant barrage of news and information can be overwhelming, leading to feelings of helplessness and despair. Furthermore, excessive screen time can disrupt our sleep patterns. The blue light emitted by screens suppresses the production of melatonin, a hormone that regulates sleep, making it harder to fall asleep at night.

Steps to Balance Screen Time:

Now that we understand the impact of excessive screen time, it’s essential to learn how to balance it in our daily lives. Here are some steps that can ease our minds:

1. Set Limits:
   First and foremost, set limits on your screen use. You can use apps like Apple Screen Time or Google Digital Wellbeing to track your usage and set app timers. These tools can help you gauge your screen time and gradually reduce it. Be realistic about your limit and increase it over time as you get used to it.
2. Go Offline:
   Take time to go completely offline for a while. It’s essential to unplug and disconnect from your devices. Find an activity you enjoy doing that doesn’t require screens, like reading a book, going for a walk, or doing yoga. Going offline can help you recharge and give your mind some rest.
3. Create a Schedule:
   Create a schedule that balances screen time with non-screen activities. This will help you build a routine and optimize your time. Choose a specific time slot for checking emails or social media. Set aside time for tasks that don’t require screens, like exercising, cooking a meal, or spending time with loved ones.
4. Establish Boundaries:
   Establish boundaries around your screen usage. Create tech-free zones in your house, like the dinner table or bedroom. This will help you disconnect from technology and build a sense of intimacy with your family members. Turning off notifications can also help you establish boundaries and reduce interruptions.
5. Use Screen Time Purposefully:
   Use screens purposefully instead of mindlessly. Choose activities that align with your values and goals. If you want to learn new skills, consider enrolling in an online course. If you want to connect with friends and family, consider video calling or chatting on social media. Mindful screen time can help you derive pleasure and value from your screen usage.

Conclusion:

Screens have become an inevitable part of our daily lives. While they can bring significant benefits, excessive use of screens can have negative impacts on our mental wellbeing. Therefore, it’s essential to balance our screen time by setting limits, going offline, creating a schedule, establishing boundaries, and using screens purposefully. These steps can help us derive value from our screen time and ease our minds.