The world is unavoidably digitally-driven, making screens integral to daily life, from work and education to entertainment and social connections.
Yet it is well known that excessive screen time can lead to various physical and mental health issues, which is why it is essential to balance screen use to ensure overall well-being. Brad Kirby, Senior Specialist Gaming and Esports at MTN, who is currently running the HYPROP MTN SHIFT Gaming Tournament, offers some suggestions to help effectively manage screen time and foster a healthier relationship with technology.
Screen time refers to the amount of time spent on devices with screens, including smartphones, tablets, computers and televisions. It encompasses activities such as browsing the internet, using social media, watching videos, playing games and working on digital tasks. While screens are beneficial and often necessary too much exposure can lead to problems like eye strain, poor posture, sleep disturbances and decreased productivity.
Set clear limits
Establishing boundaries is crucial for controlling screen time. Create specific guidelines for yourself and family regarding when and how long screens can be used. For instance, set limits on non-work-related screen use to no more than two hours per day.
Use technology to manage technology
Several apps and tools are designed to help monitor and limit screen time. Apps like Screen Time for iOS, Digital Wellbeing for Android, and browser extensions such as StayFocusd can track usage and set restrictions on app or website access.
Use technology intentionally
Shift the focus away from mindless doom scrolling. Instead of aimlessly navigating social media or news feeds, enhance productivity and well-being by deliberately prioritising tasks and setting boundaries. Being mindful of how users interact with digital tools empowers individuals to make intentional choices that lead to a more purposeful and balanced online experience.
Create screen-free zones
Designate areas in the home where screen use is prohibited. Common places include the dining room and bedrooms. This helps encourage family interaction and promotes better sleep by reducing screen exposure before bedtime.
Take regular breaks
Follow the 20-6-20 rule to prevent eye strain: every 20 minutes look at something 6 m away for at least 20 seconds. Incorporate breaks into your routine to stand, stretch or take a short walk, especially if work involves prolonged screen use.
Be mindful of your screen use
It’s all about balance remember! Practice mindful usage by being aware of how much time is spend on screens and what you are doing.
Promote healthy sleep habits
Screens emit blue light, which can disrupt sleep cycles. To minimise this impact, avoid screens at least an hour before bedtime. Consider using blue light filters on devices or switching to night mode in the evening.
Balancing offline activities with our digital lives is crucial for overall well-being. Engaging in hobbies, exercising and socialising face-to-face can significantly enhance quality of life and foster deeper connections. Strive for harmony rather than complete digital abstinence, ensuring that technology complements rather than dominating life. Equally important is fostering online safety by using strong passwords, enabling two-factor authentication and being cautious online. By integrating these practices everyone can enjoy the best of both worlds and stay connected and secure while nurturing offline life. The goal is not to eliminate screens entirely, but to use them in a way that enhances life while safeguarding health.
