Call Us
+91 8850318695
Screen Detox By Amruta Psychologist
- July 4, 2024
- 0 Comment
Do you find yourself struggling internally to keep your phone away? Do you often feel of guilt after spending too much time binge-watching your favourite TV shows? Can you imagine a day without your phone, laptop, TV and other digital devices? Well, the answers to these questions point out to the excessive interaction we have with screens on a daily basis.
The digital devices have certainly contributed positively to our efficiency and growth in terms of work, learning and communication. Today, a virtually limitless plethora of information is available to us through these small windows; with a single click we are able to capture and view a lifetime of memories; and connecting with people has seemingly become easier than ever. It has however come with its own costs. (I am sure you are reading this blog today as you too may be experiencing some side effects of this wonderful medicine, if we can call it that).
What is Screen Detox?
Screen detox is a period of time during which you intentionally disconnect from digital devices and online activities to reduce screen time and connect mindfully with the real world. It may include staying away from all types of screens for a given period, abstaining from using the most used device/app, or just cutting down on the recreational use of screens.
Why is it required?
Prolonged screen time is associated with not only physiological complaints like eye strain, blurred vision, headaches, musculoskeletal problems and obesity, but also with certain mental health concerns like low self-esteem, depression, anxiety, addiction, insomnia, loneliness, etc.
The constantly stimulating content on social media or in video games has also resulted in reduced attention spans. This gets reflected as decreased concentration in work, and hence reduced productivity and increased stress. It also means that we are finding it difficult to adjust to the slow pace of life offline.
Over the years, screen time has significantly increased, especially after the COVID pandemic. According to recent studies, Indians spend 7.3 hours on phone every day, and around 42% of their waking hours looking at a screen. Although there is no specified optimal screen time for adults (it is between 1 to 2 hours for children), a duration beyond 4 to 5 hours, puts an individual at a heightened risk for depression and other mental health concerns. This makes the results of the previously mentioned studies rather concerning.
How to do a Screen Detox?
Screen detox need not mean quitting your devices altogether. It instead involves developing a healthier and more functional relationship with screens. This is possible if we make screen use an action of choice rather than a necessity.
- Scheduled gadget-fasting: Scheduling daily breaks of 1 to 2 hours away from screens. This period could include spending time with family/friends, having meals or prioritizing offline activities.
- Screen time monitoring apps: In-built features in phones like “Digital Wellbeing” in Android, and “Screen Time” in Apple allow tracking the time spent on mobile phones. Similar apps can be used on computers as well. Notifications from these apps can act as reminders to set aside the devices.
- Reduce distractions: Disable non-essential notifications to reduce the urge to constantly check your devices.
- 20-20-20 Rule: During prolonged hours of screen use, it is suggested to take a 20-second break every 20 minutes to focus on an object at least 20 feet away. This helps in preventing excessive eye strain.
- Establish a screen-free bedtime ritual: a relaxing bedtime routine like reading a book, listening to calming music, practicing self-care or meditating can help in unwinding yourself before sleeping.
Special Tips for your Screen Detox Journey
Striking a balance between life online and offline can be challenging. It may sometimes feel difficult, hopeless or could even be anxiety-provoking. Following tips can help in ensuring a successful screen detox.
- Let your friends and family know that you are on a digital detox and ask for their help and support.
- Plan ahead on activities to keep you engaged.
- Delete social media apps from your phone to reduce temptation and easy access.
- Maintain a journal to track your progress.
- Don’t hesitate to seek professional help if required.
Latest Post
Depression
February 21, 2024
Anxiety
March 20, 2024
Work life Issues
May 2, 2024
Relationship Issues
February 17, 2024
Screen Detox
July 4, 2024
Handling Failure and Success
June 15, 2024
Address
- Niraamay Dental Care 9, Silver Birch Opp. Vasant Garden Swapna Nagari Mulund west
Opening Hours
On Appointment Basis :- Tuesday (03:00 PM - 05.00PM)
- Alpha Clinic, Ram Maruti Rd, Naupada, Thane West
Opening Hours
On Appointment Basis :- Tuesday, Thursday, Saturday(07:00 PM - 09.00PM)
Information
- +91 8850318695
- psychologist.anuradha1021@gmail.com
- Doctor’s planet A wing, Hamilton, Hiranandani business park,205/207/Ghodbandar road, patalipada, Thane west, Maharashtra 400607
Opening Hours
Monday, Wednesday , Friday ( 11.00 AM - 01.00PM )
Copyright © 2024 All Right Reserved. Developed by Digitech Solution Lab