Long screen time may have negative effects on your body

You switch on your mobile to send a few emails. Then you message a pal, scroll through videos, and watch a few episodes of your favorite web series. Then you find that you lost 6 hours of your Sunday.

Suppose you talk with someone on your mobile about going on a trip to NYC, the device will send you suggestions about the tourist locations in NYC. These devices have sensors to detect the surrounding voice and user activities. This is processed by AI algorithms to give you identical information on related topics, creating an addiction loop.

Screen time is hours spent with a device, like a television, computer, or game console. Prolonged screen hours severely impact mental health. It elevates depression, causes social isolation, and dysregulation of organs in your body.

Globally, people spend 7 hours on their phones watching reels, videos, or other content, according to a 2024 survey.

What does long screen time mean?

Long screen time means 5 hours spent with your smartphone, tablet, computer, laptop, or smart television.

On an average American adults spend 7 hours, kids spend 3-4 hours, and Gen Zs spend around 9 hours on screens. These statistics are alarming.

The normal screen time is 2 - 4 hours, as approved by the World Health Organization.

How does long screen time affect you?

If you stay long hours before screens, they may have negative effects on emotional, social, and physical development. Let us list them for a better understanding.

Physical effects

• Eyes: Dryness, strain, retina damage from blue rays, and central vision is lost.

• Posture: Forward head posture, slouched shoulders, and a droopy back. Similarly, children have neck and back pain with spinal misalignment.

• Joints: Joints of fingers, wrists, elbows, shoulders, knees, and ankles are affected.

• Sleep: Less melatonin production and disrupted sleep-wake cycle.

• Obesity: Less physical activity and inadequate sleep, and weight gain, leading to obesity.

Mental effects on

• Youths: Young adults spending time on digital technology show higher levels of depression, anxiety, stress, and abnormalities in their brain development.

• Teenagers: Adolescents show mental and behavioral health issues.

• Adults: Adults exhibited impaired hearing, brain lobes thinning, reduced attention, difficulty in processing memories, decision-making, low emotional stability, and psychological problems.

Social behavior effects

• Wasted hours: Screen time wastes constructive hours of your day, creating an isolation from society.

• Delayed social exposure: Long hours on screen can disturb children’s social growth. They spend hours addicted to games, but engage in fewer physical activities.

• Social isolation: Many children cannot make friends, share things, help each other, or express themselves.

Academic effects of long screen time on children

Multiple platforms are available online to educate children. Many students cannot afford the tuition fees of offline educational instruction. Hence, they learn online.

Long screen hours reduce the focus and concentration levels of children. Constant social media exposure diminishes their ability to retain information.

Students often suffer from speech delays, sleep disruptions, and poor academic results.

Managing screen time

Screen time management is crucial in this digital world. Adults and children should stay away from screen addiction. Working professionals in a remote setup may follow these steps:

For adults\

• 20-20-20 rule: When you work for long hours on screen, set an alarm every 20 minutes and focus on a point 20 feet away for 20 seconds.

• Ergonomic options: Choose chairs or tables that are made to provide comfort while working long hours on a computer. Plus, they do not strain your neck or back.

• Take a screen pause: Long screen hours may cause eye strain, backache, fatigue, and headaches. Thus, take short pauses while working on screens to refresh your eyes, mind, body, and creativity.

• Notifications: Limit your screen time by switching on the notifications for a break of about 30 minutes.

• Blue light filters: They block the blue light rays emitted from devices. These blue rays are harmful and cause discomfort for your eyes. Screen protectors and glasses that block the blue rays are also available.

• Night mode: Multiple applications have a night or dark mode feature. It has dim light conditions, usually for night viewing. It conserves device battery and lowers the eye pressure.

• Physical activity: Participate in games, exercises, or do workouts.

• Social engagement: Engage in friendly conversations, social events like a marathon, or join a fun club.

For children

• Parental controls: Parents can control their child’s usage time, restrict unnecessary content, and manage application downloads. These features are available in many devices.

• Playing: Encourage your child to play outside with friends. Additionally, make them participate in school sports.

• Grow creativity: Help your child find a hobby. Thus, they can develop their interests in pottery, clay modelling, painting, or athletics.

• Creating awareness: Tell your child about the ill effects of long screen hours, or make them read articles to know the disadvantages of long screen exposure on their health.

A few offline tips

Children copy adults. Thus, if adults spend extended time on screens, then they may copy that too. So, refrain from prolonged screen use and adopt these habits:

• Exercise and meditate regularly.

• Read a book by a writer you are fond of.

• Try cooking using healthy ingredients.

• Join your friends offline and engage in conversations.

• Listen to music without earphones.

• Sleep for 8 hours at night.

• Spend some time in the morning sun or under moonlight.

• Go to parks.

How will you balance your screen time in the digital era?

Gadgets and devices are good to ease your workload. They help you make transactions, connect with others, gather knowledge, and provide some cooking tips. However, spending long hours on them daily may impact your physical and mental health. Which offline option would you choose for a healthier well-being?