Have you ever noticed how everyone is always looking into their phones these days? It's a sad reality that we tend to ignore, but the truth is that our living rooms are slowly transforming into silent zones where everyone is lost in their screens, face-to-face interactions are taking a backseat.  

 

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Screens are everywhere, in our homes, schools, and even public spaces. Today, almost everyone is digitally connected. According to a 2023 statistical report by the journal Skillademia, 64 per cent people are active online globally and spend an average of 6 hours 40 minutes per day. Kids and youngsters spend more than 8 hours on their smartphone every day.

And it's not just teens who are guilty of being glued to their phones, parents are equally guilty of checking emails, text messages, and social media constantly. But, when it comes to their children, many parents are becoming increasingly concerned about their children's screen-time and are taking steps to manage it. 

A 2024 report by the Pew Research Centre shows that 4 in 10 parents find it difficult to manage their kids' screen-time. Some parents set time limits for their children's use of screens, while others use apps that allow them to monitor and restrict their children's access to certain apps or websites. 

 

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Side Effects of Too Much Screen-Time

People are habituated to using smartphones at extreme levels which is causing them physical and psychological issues. In fact, babies as young as 4 months old are exposed to smartphones and digital media.  There are several side effects of too much screen time, including:  
1. Eye strain and vision problems: Staring at screens for extended periods can cause eye strain, dryness, and irritation. It can also lead to nearsightedness in children.  
2. Sleep disturbances: The blue light emitted by screens can interfere with our sleep patterns and make it harder to fall asleep at night.  
3. Obesity: Spending too much time in front of screens can lead to a more sedentary lifestyle, which can contribute to obesity and other health problems.  
4. Mental health issues: Excessive screen-time has been linked to anxiety, depression, and other mental health issues, especially in children and teenagers. 
5. Poor social skills: Too much screen-time can lead to a lack of face-to-face social interaction, which can affect a child's social skills and ability to communicate effectively.  
6. Reduced attention span: Spending too much time on screens can lead to a reduced attention span and difficulty focusing on tasks that require sustained attention.

 

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8 Ways to Practise Mindful Screen-Time

Even though technology is everywhere now, there's some good news. Mindfully using technology can help us relax and make good things happen in our personal and work lives. But let's not let technology take away the joy of spending quality time with our loved ones. Let's make an effort to put down our screens and engage in meaningful conversations, share a laugh, and create beautiful memories. After all, nothing beats the sound of family laughter echoing through the walls of our homes. 

Here are excellent strategies for incorporating mindful screen time into daily life:

1. Choose a time when to use the screen: Set specific times during the day when you'll engage with screens, such as checking emails or social media during designated breaks, rather than continuously throughout the day.

2. Select age-appropriate content for your kids: Monitor and curate the digital content your children consume to ensure it aligns with their age, interests, and values. Utilise parental controls and filters to restrict access to inappropriate material.

3. Create habits to avoid screens in bed: Establish a bedtime routine that doesn't involve screens, such as reading a book, practising relaxation techniques, or engaging in light stretching exercises to signal to your body that it's time to wind down for sleep.

4. Have fun with physical hobbies: Explore hobbies and activities that don't require screens, such as gardening, reading books, or painting. These activities not only provide enjoyment but also stimulate creativity and relaxation.

5. Read in bedtime stories to your child: Incorporate storytelling into your child's bedtime routine by reading aloud to them from physical books. This not only promotes literacy but also strengthens the parent-child bond and encourages imagination.

6. Motivate yourself with yoga and meditation: Start or end your day with yoga and meditation sessions to promote mindfulness and inner peace. These practices can help reduce stress, improve focus, and cultivate a sense of well-being without the need for screens.

7. Spend more time with nature: Prioritise outdoor activities and spend time in nature to reconnect with the natural world. Activities like hiking, picnicking, or simply enjoying a walk in the park can provide a refreshing break from screens and promote physical and mental health.

8.Talk to your loved ones over evening snacks: Instead of gathering around screens, gather with loved ones over evening snacks or meals to engage in meaningful conversations and strengthen relationships. This fosters connection and social interaction without the distraction of screens.

 

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Lesser Known Benefits of Mindful Screen-Time

Mindful screen-time refers to being consciously aware of how much time you spend on screens and the quality of that time. Here's how it helps with various aspects:
Becoming more aware of responsibilities: Mindful screen-time encourages individuals to prioritise their responsibilities over mindless scrolling or excessive screen use. By being mindful of their time, they can allocate it more effectively to tasks and duties.

• Understanding screen time like any other activity time: It helps individuals recognise that screen-time is just one aspect of their lives and should be balanced with other activities such as work, study, socialising, and physical exercise. This understanding promotes a healthier relationship with technology.
• Comfort with being away from screens: Practising mindful screen-time fosters the ability to disconnect from screens without experiencing anxiety or discomfort. This comfort with screen-free time allows individuals to engage in other meaningful activities and interact with the world around them.
• Seeking screen-free ways to stay engaged: Mindful screen-time encourages individuals to explore alternative activities that don't involve screens. By diversifying their leisure activities, individuals can experience greater fulfilment and reduce reliance on screens for entertainment.
• Boosting creativity and imagination: When individuals spend less time passively consuming content on screens, they have more mental space for creativity and imagination to flourish. Engaging in activities that stimulate the mind in different ways can lead to innovative thinking and problem-solving skills.
• Improving sleep and emotional growth: Reduced screen-time, especially before bedtime, can lead to better sleep quality. The blue light emitted by screens can disrupt the body's natural sleep-wake cycle, so limiting exposure in the evening can promote restful sleep. Additionally, by spending less time on screens, individuals may have more opportunities for self-reflection, emotional processing, and personal growth.

 

Mindful screen-time promotes a sense of balance and moderation in technology use, which can contribute to overall well-being. When individuals are more mindful of how they engage with screens, they are less likely to experience feelings of stress, overwhelm, or dissatisfaction associated with excessive screen-time. Instead, they can enjoy a greater sense of calm, contentment, and happiness in their daily lives. 
It's important to be conscious of how much time we spend on screens to develop healthier screen habits. Starting early and practising regularly can help build these habits. There may be days when your child requires more screen-time, and it's alright to negotiate and find a balance together. As parents, we can use this as an opportunity to develop healthier digital habits that strengthen family relationships.

 

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