Technology has enveloped us in ways that seem to make our lives easier. From getting notified about every single update in real-time to making online payments to working remotely from the comfort of our homes, technology has become a big – often essential – part of our everyday lives. But if you feel your screen time is getting out of control, watch out!. Despite the many benefits of technology, excessive use of screens can have detrimental effects on our overall health. Be it television, mobile or computer screens, it is important to know your limits and understand how to reduce screen time.

Is too much screen time bad for you?

As per the Environmental Research Journal, too much screen time can have adverse effects on your health, especially in children and younger people. Some of the common side effects of excess screen time include:

• Obesity due to a sedentary lifestyle
• Impaired sleep because screens affect the natural circadian rhythm
• Depression, anxiety, and other mental health concerns
• Neck and back issues because of poor posture while using screens
• Eye strain and dryness of the eyes

Tips to reduce screen time

Move away from the screen to develop healthier habits to improve your overall life. The goal is not to cut down on screen time completely, for these tools are needed to work smarter in life, but to develop a healthier relationship with screens. Moderation is the key. So, here are things you can do to cut back on screen time.

1. Start small

Whenever we are making a major life-altering shift, it will take time. To avoid getting overwhelmed by seeing the big goals, we should always set smaller goals for ourselves in the initial phase. Instead of completely ruling out the idea of using a screen during the day, which is not realistic, you can start by reducing your screen time by half an hour or one hour each day. Making small moves is the smartest way to create long-term behavioural changes.

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2. Create screen-free zones in your home

Using or having devices in your sleep zone hinders your quality of sleep. Not getting ample sleep at night makes you jittery and grumpy all through the day, affecting every work or task you perform. Keep all your screens out of your bedroom or out of sight to keep yourself from reaching out for your phone at night or even first thing in the morning. Also, you are less likely to press the snooze button in the morning as you are already out of your bedroom to stop the alarm. You can instead spend that free time doing something more fruitful like any self-care activity or reading a good book.

3. Meal time is not screen time

Kids and even adults these days have a habit of having meals while using their phones. This is a poor habit that does not make room for mindful eating and we may even tend to chew faster. We lose track of how much we are eating if we are eating and watching screens altogether. This can lead to weight management issues. So, completely avoid using phones or screens during meals.

4. Pursue your hobbies

Taking time off from any device can be hard at the start. So, to offer a better distraction for yourself, you can engage in other activities like going out in nature for a walk, indulging in workouts like yoga or hitting the gym, deep cleaning your room or house, cooking or spending quality time with friends and family. This will help you become more calm and self-aware while strengthening your bond with your loved ones. By offering yourself some more exciting activities, you can keep yourself entertained without a screen.

5. Consistency is the key

There is no sugar-coating in the fact that you will have a hard time getting off screens initially. When you are prompted to use screens, remind yourself of why you started it off and the reward you will get over time by cutting down on your screen time. Never lose sight of the bigger things like quality sleep, lesser eyestrain and enhanced mental well-being that you will get by limiting your screen time.

6. Take breaks regularly from work and stretch

If you have a job that demands you to stay in front of screens, then act smart while trying to limit screen time. Make it a habit to take a break from your screens and look away every 30 minutes. You can also stand up, do some mild stretching and move around. When you sit on a chair for longer hours, you can do some back and neck stretches to keep your muscles loose.

Follow “The 20-20-20 Rule”. Break free from digital eye strain. For every 20 minutes of screen time, shift your focus to something 20 feet away for a refreshing 20 seconds. Whether it is work, television, or screen-scrolling, your eyes deserve a break. Embrace this rule for healthier and happier eyes, suggests ophthalmologist Dr Savio Pereira.

Also, you can learn some chair yoga poses like neck stretching, chair pigeon, seated forward bend, and eagle arms, and practice them in between for five minutes throughout the day.

7. Turn off your notifications

Your phone’s constant flickering screen keeps you updated about the world, but you do not realize that it acts as a big distraction, hampering your focus every now and then. To regain your focus while working or in everyday life, turn off your phone notifications.