Before I begin this blog I do want to acknowledge the irony of me sharing the facts about screen time while I write and you read this blog on a screen. Now let’s continue.
According to a recent CNN poll, Americans spend on average 10 hours a day on screens including tablets, phones, computers, video games and other media delivered through a screen. Our lives are more and more digital. The Pew Research Center says about 3 out of 10 American adults say they are ‘almost constantly’ online. We often say that screen time has a negative effect on our children’s’ health and we should help them limit the amount of time they are on it.
But what about adults. Should we limit our screen time? What effect do all these screens have on us?
Some research findings have been compiled on riedhealth.org which says excessive screen time may lead to:
- Headaches
- Neck, shoulder and back pain
- Reduced physical activity
- Insomnia or poor sleep
- Addictive behaviors
The correct amount of screen time is not defined. You can make up your own mind about how much time you spend on your screens is too much. For me, excessive screen time outside of work is mostly on my phone. Here are a few things I do to limit the amount of time I spend on my phone specifically.
- Notifications. I turn off most notifications. Texts and call notifications are allowed because I want to be available to people who have my number at most times of the day. Emails, weather, finance apps, etc. all have notifications turned off. I can check those when I have time. I want to control when I want to give my phone attention. I don’t want my phone to be begging me to look at it.
- Timers. I love timers in many areas of my life. When it comes to my phone, I like to have timers set for apps I use that tend to be the biggest time wasters. Let’s face it, social media can have good intentions but often they are meant for us to doom scroll all day long. With timers set up, my phone tells me when I have to either take a break or not return to this app that day.
- Avoidance. Smartphones are relatively new to our society. We functioned just fine without them for many years. Spend time away from your phone by simply leaving it in another room or do activities that don’t require your phone. Reading, running, cooking and really anything can be done without phones. I need to do much better about this one. I am a work in progress.
I believe screens are not the enemy. There are many wonderful advantages to the screens and technology all around us. But if we use screens to avoid connection with people or to the detriment to our own health, that is where I believe problems occur. You should be the judge of how much screen time is too much for you.
This blog in no way should be used as a diagnosing tool for symptoms of excessive screen time listed above. Please contact your physician about any health concerns you may have. I would also advise to contact the Great Physician for all of your ailments as well.
