In our increasingly digital lives, screens have become something important, covering every part of life for both adults and children. From work to education, everything has become digital, which definitely has its own benefits. Well, excessive screen time also has its repercussions, whether they be physical, mental, or social health risks.

Technology has permeated our lives and is now included in every aspect, from managing finances to working remotely to being connected with our loved ones. Digital tools and automatic procedures online have made it easier and have increased the proficiency in our workplace and personal lives. Technology has made instant communication across geographical boundaries, making every individual connected to loved ones, friends, and colleagues. The Internet is also providing us a lot of information about any topic you want, empowering us to learn, research, and make informed decisions. It has also enabled remote health care services, personalized medicine, and health monitoring, improving the quality of life and well-being of adults.

Let's discuss the impact on both adults and how we can help them with it.

The impact on adults, balancing work and wellness

In our increasingly digital lives, screens have become something important, covering every part of life for both adults and children. From work to education, everything has become digital, which definitely has its own benefits. Well, excessive screen time also has its repercussions, whether they be physical, mental, or social health risks.

While adults have more control over their screen use, the prevalent nature of digital devices means they also face significant challenges at the same time. Many professions require a lot of screen time, making it difficult to adhere to strict limits.

What is the recommended screen time?

Various experts have discussed and generally recommended limiting recreational screen time, which is outside of work or study, to only two hours or less that per day. This usually aims to encourage more physical activity and other healthy habits in adults.

Potential negative effects

Physical health

  • Eye strain and headaches—Prolonged hours of focus on screens, glare, and blue light can lead to digital eye strain, blurred vision, and headaches.

  • Musculoskeletal issues: according to new research, something called “Tech Neck,” which is chronic back and neck pain due to poor posture while using devices, is also developed after constant sitting in one place.

  • Sedentary lifestyle: there is also increased risk of obesity, heart disease, diabetes, and other health issues associated with inactivity.

  • Sleep disturbances: blue light emission tends to suppress melatonin, disrupting the circadian rhythm of the body, disrupting the natural pattern of the sleep cycle that could lead to insomnia and fatigue.

Mental and emotional health

  • Increased stress, anxiety, and depression: constant digital input, social media exposure and comparison, and exposure to negative news can contribute to mental health challenges. Studies done on this topic have been able to relate and link that higher screen time can increase the risk of depression and anxiety. Some studies also show there can be even physical changes in the brain cortex.

  • Reduced productivity and focus: multitasking and constant notifications can impair attention span and productivity.

  • Social isolation: excessive screen time can reduce interpersonal interaction, developing the habit of having a lot of issues with communicating well with others and expressing themselves, potentially weakening real-life, in-person relationships.

  • Cognitive decline: some researchers have suggested that excessive screen time may harm learning, memory, and cognitive function and may even be linked to an increased risk of neurodegeneration. Neurodegenerative diseases are a group of diseases that cause the central nervous system’s nerve cells to degenerate, leading to neuronal depletion and loss of membrane integrity. These diseases impact memory and impact thought and movement. Neurodegenerative diseases could include Alzheimer’s, Parkinson’s, Huntington’s, multiple sclerosis, Friedrich ataxia, spinal muscular atrophy, and similar diseases.

  • Addiction: development of addictive behaviors related to smartphones and social media, leading to constant cravings and withdrawal symptoms when unable to access devices.

Strategies for maintaining screen time

  • Set boundaries: establish clear times for screen use, whether it be for work-related or personal use for leisure, and put effort into sticking to them.

  • Regular breaks: taking regular breaks with the use of screen time is absolutely necessary. One of the easiest ways we could employ is the ‘20-20-20 rule.’ This rule is that after every 20 minutes, look at something 20 feet away for 20 seconds to reduce the eye strain. We need to take short breaks while working with screens where we can stretch and move around a little.

  • Digital detox: implementing short periods of time and even a few designated days where we intentionally disconnect from screens.

  • Prioritizing or increasing physical activity: replacing passive or free use of screen time with doing either exercises or outdoor activities or hobbies that you can enjoy.

  • Screen-free bedroom: keeping screens out of the bedroom, especially in the hour or two before going to sleep. This can help in creating and maintaining a better sleep cycle and hygiene.

  • Engage in offline hobbies: try cultivating interests that do not involve screens, such as reading, gardening, crafting, knitting, playing music, or learning any new skills.

  • Mindful use: we as adults also need to be conscious of for what reasons, why, and for how long we have been using our screens. We have to hold ourselves back from mindless scrolling.

  • Turn off notifications: reduce distractions by disabling nonessential app notifications. Keep a strict timeline of when you can look at your notifications when you have a day off or vacation.

If you feel like your screen use is negatively impacting your life, consider talking to a healthcare professional or seeking a support group.

Screens have become an undeniable part of our world. It offers numerous benefits for everything that includes communication, learning, and entertainment, and many things more. However, unchecked screen time, for both adults and children, carries significant risks to both physical and mental health and well-being. By understanding the potential risks and impact and actively implementing strategies for mindful and well-balanced use, individuals and families can implement and gather and harness the advantages of the technology while at the same time also safeguarding their health and fostering a more connected, active, and very fulfilling life.