Screens are everywhere today. Chances are you work from a computer, consume news online and spend your free time scrolling social media, watching TV or playing video games.
Unfortunately, all of this time staring at a screen can impact your health.
Excessive screen use can lead to eye strain and muscle strain in the neck, shoulders and back from poor posture. The blue light emitted from screens can disrupt your sleep. The inactivity when using screens can also contribute to weight gain and related health issues like high blood pressure.
For children and teens especially, too much screen time has been connected to mood swings and irritability, attention deficits and lack of social skills from a reliance on digital communication.
So how much time should you spend with screens? Health experts recommend no more than two hours of recreational screen time per day, not including time spent on school or work.
If you want to reduce your daily screen time, try:
• Using app time-limits or setting a timer to remind yourself to turn the screen off,
• Setting your phone to “do not disturb” so you aren’t tempted to check it constantly,
• Creating screen-free times like meal times and for an hour before bed,
• Prioritizing other activities, such as reading, baking, playing sports, arts and crafts, playing board games or card games and spending quality time with friends and family.
When it comes to school and work, you may not be able to cut down screen time related to those activities, but you likely still feel the effects on your eyes and muscles. Try reducing screen brightness and taking frequent breaks. To improve posture, try creating a standing desk workspace or setting reminders for yourself to stretch and straighten-up.
By being mindful of your screen-related habits, you can make space for a healthier and more balanced life.
Natalie Peters in the community health educator in the Dallas County Public Health Department.
