With easy internet access and gadgets, consuming media has become a regular part of our lives. It could be binge-watching a drama series as you hit the bed or mindlessly scroll reels at work, we have turned into slaves of the screen, constantly hooked and captivated by what it has to offer.

What is screen time?

The amount of time spent using any device with a screen, such as smartphones, televisions, computers, laptops, or video game consoles, is known as screen time. 

A recent report by Redseer Strategy Consultants said that Indians are using their smartphones for various purposes, but mostly for messaging, social media, video streaming, OTT content, and short-form video, with approximately 7.3 hours of screen time per day.

The amount of time people spend using their cell phones each day is increasing, with the average usage rising 11% to 5.5 hours in March 2020 (pre-COVID) from roughly 4.9 hours on average in 2019, as per the ‘Smartphones and their Impact on Human Relationships’ report by CyberMedia Research. 

How to reduce screen time for yourself and your family?

1. Screen time across the ages

The American Academy of Paediatrics discourages screen use for children younger than 18 to 24 months and recommends a limit of an hour a day for children between the ages of 2 and 5, and two hours of non-schoolwork use for school-age children between 6 and 17. Experts recommend an overall screen time of eight hours for adults who use screens during working hours.

2. Why scroll when you can take a stroll?

Children, teenagers, and even parents are addicted to social media. A 2018 study by the Journal of Social and Clinical Psychology suggests limiting social media usage to 30-60 minutes per day for better mental health. Make that long pending call to your loved one while taking a stroll (however be cautious of the traffic!) or listen to that playlist that you so carefully curated or take that little pet for a stroll or just some quiet time : the options are endless!

3. No bedtime scrolling

Experts recommend stopping all screen usage 30 to 60 minutes before you want to go to sleep. Try not to grab your phone and start a late-night social media scrolling session when you cannot sleep. Reading books and listening to calming music can be a better option than letting blue light harm the eyes. Experts warn that this light reflected from screens is more difficult for human eyes to focus on, causing strain and tiredness.

4. Use phone settings to limit screen time

For android users, go to the settings app, tap on Digital Wellbeing & parental controls and manage various screen time limits for yourself and your children.

For iOS users, go to settings > screen time, and you can limit the screen time for specific apps according to your preference.

Choose one day of the week to observe ‘digital fasting’ or digital detox. Sunday works the best for many as the work doesn’t require them to be online either and family gets the most of it as well. If that sounds extreme, a lot of individuals suggest going offline from 10 p.m. to 7 a.m. 

Why is it important to reduce screen time?

Studies have found that increased screen usage has been linked to migraines in young adults as well as sedentary behaviour, which can lead to weight gain, an increased risk of depression, and increased stress and loneliness.

Reducing screen time can increase your productivity, reduce stress, improve the quality of sleep, and increase your focus in day-to-day life.

As per a 2018 study, more hours of daily screen usage were associated with decreased psychological well-being after one hour of use.

Less time on the phone means more time with family and personal relationships.

It is high time to understand the importance of reducing screen time and doing a ‘screen detox’.

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