Many people, including myself, spend the entire workday looking at a computer screen. On weekends and vacations, I try to greatly reduce the amount of time. When reading, I read real books, magazines and newspapers. If I spend a weekend looking at a screen as much as I do during the week, I eventually end up with a headache and really tired eyes. Then when I get back to the work week, I feel like I didn’t even have a weekend. It’s pretty easy to let screens consume your day without even realizing it, regardless of what you are doing on them. Every glance at a phone adds up over time.
Studies have shown that excessive screen use can cause anxiety, stress and depression. If I’ve sat in front of a screen for too long I start feeling less grounded which gets worse the longer the session continues. I can’t even stare at a phone for long sessions doom scrolling. That really bothers me. After a bit I feel anxious and can feel tension building up around my eyes and forehead.
Excessive screen time can cause issues with eye sight. Maybe it’s just age, but my eye sight isn’t what it used to be. Looking down at a phone can cause neck pain. Screen usage can cause issues with right brain functions such as reduced short term memory, attention and concentration. It also disrupts the circadian rhythm leading to sleep problems when used close to bedtime.
One thing to try when working on screens is to apply the 20-20-20 rule. Every 20 minutes, spend 20 seconds looking 20 feet away.
Windows systems have a Night Light feature that helps reduce blue light exposure. Tools like f.lux also help and have more advanced features. I use Night Light with a strength of at least 50 on all of my computers regardless of time of day because there is less glare and just feels easier on the eyes.
On my phone I use an app called Twilight. Twilight has color temperature, intensity and screen dim settings that can be adjusted. It displays over other apps, so will sometimes interfere with another app and needs to be temporarily turned off sometimes though.
Challenge:
Take a few days and track how much time you spend looking at a screen like a cell phone, computer or tablet and how you feel. Once you’ve got a handle on how much time you are spending, try reducing it a little at a time. Try avoiding screens an hour after waking up, an hour before bed, a certain time of day or take longer breaks between usage. Continue tracking usage time and how you feel. Notice any improvements and try to stick with it. Avoiding screens an hour after waking up and an hour before bed is any easy 2 hour reduction that can make a big impact.
The key is to replace screen time with an off screen alternative like reading a physical book/newspaper/magazine, cleaning, exercising, going for a walk, cooking, taking up a craft or hobby that is offline. Find other interests. I started my potholder and tie dye business as a way to unplug from screens. It’s nice to have something to do where you are detached and not have a device or app tracking your every move.
Also, turn off notifications on cellphones unless it is for something important. I turned mine off a long time ago. Every app buzzing all the time for unimportant things was driving me nuts.
Resources:
https://lifestylemedicine.stanford.edu/what-excessive-screen-time-does-to-the-adult-brain/
https://www.psychologytoday.com/us/blog/mental-wealth/201704/10-ways-protect-the-brain-daily-screen-time
https://jms.ump.edu.pl/index.php/JMS/article/view/1283
https://www.nature.com/articles/s44184-022-00015-6
https://www.psychologytoday.com/us/blog/mental-wealth/201402/gray-matters-too-much-screen-time-damages-the-brain
https://pmc.ncbi.nlm.nih.gov/articles/PMC9638701/
https://www.mindbodygreen.com/articles/can-screen-time-cause-health-issues
https://www.advancedsciencenews.com/new-study-reveals-surprising-impact-of-screen-time-on-the-developing-brain/