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WELLNESS
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Restrict SCREEN TIME
In a world post-pandemic, where all our basic transactions of life like education, work, friendships, and relations have been replaced by a screen, we must try to strike a balance and shape our time off the screens as well. The dependency on the devices is understandable since the world has had a gradual shift towards its usage and today more than ever, we are glued to our screens for work as well as entertainment. We work for hours in front of these glowing screens just like how I am writing this feature and when we want a break, just a shift of tabs and there we are, still unmoving and riveted by the visually engrossing content. It is an addicting, lethargizing, and unhealthy cycle that we must consciously try to break out of. Let’s delve into how longer screen time affects our health and what changes we can implement to reduce screen time and indulge in other life activities.
By Vaishnavi Maloth
How does it affect our | WELLNESS lives?
One of the direct ways longer screen time impacts us is the damage caused to the eyes. Prolonged exposure to the rays from the display of our devices leads to multiple problems like dryness, tearing, blurred vision, eye strain, and sleep suppression. These symptoms may not be long-lasting, but they cause discomfort, headaches, and eventually stress. Sitting in a fixed place for hours can cause muscle tension and pain in the shoulders, back, and neck. The sedentary nature makes people more susceptible to weight gain, and bad posture. Such routines might lead to long-term side effects as well.
Tips to reduce screen time:
Be aware: Sometimes hours pass by working and we don’t even realize that we’ve been working non-stop. The first and foremost tip is that you notice and track your screen time. Various apps help you do so. Tracking gives you a concrete idea of the expenditure of time which otherwise stays veiled. You can note the time you spend watching tv, playing games, and scrolling through the phone versus work which will help you make changes. Pause and breathe: The second tip is to make conscious efforts to take breaks and move away from the screen. You must remind yourself to step away for a bit and move and relax your eyes and body. Multiple breaks within the span of work to do little stretches and rest will not only help you unwind but also re-energize. You can set a timer every hour so you don’t forget. Find things to do that don’t involve devices: Occupy yourself in your forgotten
hobbies to rejuvenate your soul from the monotonous days you lead that do not involve electronic devices. It could be painting, singing, writing, embroidery, crocheting, or anything you find yourself enjoying. Spend time with people around you: Screens have gradually filled the void of people, especially since the corona aftermath. We have attuned ourselves to devoting more time to watching or working than spending some moments with people around us. Little things like keeping our phones aside and sitting with our loved ones for a short while will not only help one recharge but also keep our bonds steady. Indulge in physical activities: Move your body, go for a walk, and do slight stretches to make sure your muscles release the tension. A little movement here and there will help in better blood circulation which will in turn activate our body and rid us of lethargy. Rather than dozing off while doing your project or getting frustrated for not being efficient, a quick break might help you reset and resume your work smoothly. Set limits: Certain things are unavoidable like work or school where you can’t help but sit with your laptop for hours. But you can try to curb your screen time on other prospects like usage of social media or playing games or binge-watching shows. There are alert options in apps like Instagram where you’ll be reminded if you exceed the limit you set. Try not to have meals in front of a screen: It might seem impossible to not enjoy your food without watching your favorite show or catching up on celebrity gossip but in this day and age, post heavy reliance on devices for the most of the day, relishing a meal without any distractions around is a blessing of choice. Tech-free bedroom: Experts suggest avoiding any usage of devices at least before an hour of sleep. It disturbs our sleep cycle. Hence it is beneficial to keep all the gadgets away from the bedroom. That way you won’t be tempted to check your phone in case you get a notification.
It is certainly not easy to cut down on screen time in the modern generation but trying to make small changes will be of your advantage in the long run.
“Since the pandemic, my whole college life got replaced by my laptop. I spent hours and hours listening to lectures, then doing my projects. Sometimes I would get too immersed in my work that I would barely blink. I realized it was just intensifying my distress. So, I started to be a bit more mindful and I’ve been trying to cut down on my screen time by setting alerts on my social media apps. I try to make time to go out, do things that I like and not just stare at the screen all day.“
Pranay Mohan Raju, Student
“My screen time has gone through the roof over the past few years. My work plus college requires me to use my pc almost all the time. It has been stressful to sit for hours together in front of a screen and strains my body. I try to keep a timer to remind myself to relax my eyes and stretch my body a little. It gets difficult if I don’t take a break once in a while.“ Amtul Rayees, Student
“I was heavily dependable on my phone and laptop for both studying as well as entertainment. I barely did anything that didn’t have me glued to my phone. But gradually over time, I made changes in my lifestyle. I turn off all notifications so I won’t be urged to check my phone every time it pings. I delete unnecessary apps and I try to spend time painting or doing embroidery instead of using my phone.“
Muneeba Azam Syed, Student
