Too much screen time can have a negative impact on an individual’s physical and mental health.

From a physical health perspective, excessive screen time can lead to a sedentary lifestyle and decreased physical activity. Sitting in front of a screen for extended periods of time can also cause eye strain, headaches, and dry eyes. Additionally, the blue light emitted by screens can interfere with the body’s production of melatonin, which can disrupt sleep patterns and lead to insomnia.

Mentally, excessive screen time has been linked to depression, anxiety, and social isolation. Studies have found that excessive social media use can lead to feelings of loneliness and depression, as individuals may compare their own lives to the curated, highlight reels of others. Additionally, constant access to news and information can lead to feelings of anxiety and overwhelm.

Furthermore, excessive screen time can also negatively impact cognitive development in children. Studies have found that children who spend excessive amounts of time in front of screens tend to score lower on standardized tests and have difficulty with attention and impulse control.

Mentally, excessive screen time can lead to:

• Depression and anxiety
• Social isolation
• Difficulty in concentration and attention
• Disruption in cognitive development in children
• Exposure to harmful content and misinformation
• Cyberbullying, addiction, and other negative impacts

From a physical health perspective, excessive screen time can lead to:

• Sedentary lifestyle and decreased physical activity
• Eye strain, headaches, and dry eyes
• Disruption of sleep patterns and insomnia due to blue light emission
• Poor posture and back pain

How to control it?

• Set a daily screen time limit: Determine how much time you want to spend on screens each day and stick to that limit.

• Take regular breaks: Set a timer to remind yourself to take a break from screens every 30 minutes to an hour.

• Avoid screens before bed: The blue light emitted by screens can interfere with the body’s production of melatonin, which can disrupt sleep patterns.

• Engage in other activities: Make sure to engage in other activities such as physical exercise, reading, and spending time with friends and family.

• Turn off push notifications on your phone: It can be difficult to resist the urge to check your phone when notifications are constantly popping up.

• Prioritize important tasks: Before you start browsing the internet or using social media, make sure to complete any important tasks or assignments.

• Use apps to track your screen time: There are many apps available that can track how much time you spend on your phone and specific apps.

• Keep your phone away from you: Try to keep your phone in another room or out of reach when you’re not using it.

• Use the “Do Not Disturb” mode: Put your phone in “Do Not Disturb” mode during specific times of the day to avoid distractions.

• Create a designated screen-free zone: Create a specific area in your home where you don’t use screens, such as the bedroom or dining room.

Products to Help Ease the Impact of Screen-Based Jobs on Health

• Adjustable monitor stands: These can help to adjust the height of the monitor to reduce neck and eye strain.
• Ergonomic keyboard and mouse: These can help to reduce strain on the hands and wrists, especially for people who spend a lot of time typing and scrolling.
• Blue light filter glasses: These can help to reduce the effects of blue light from screens on the eyes and sleep patterns.
• Anti-glare screen filters: These can help to reduce glare and reflection on the screen, which can cause eye strain.
• Lumbar support: This can help to support the lower back and reduce discomfort while sitting for extended periods of time.
• Footrest: This can help to improve body circulation and reduce discomfort while sitting for extended periods of time.
• Noise-canceling headphones: These can help to block out background noise and improve concentration while working.
• Desk lamp: This can help to improve lighting and reduce eye strain, especially during the night.
• Standing desks: These can help to reduce the negative effects of sitting for extended periods of time by allowing you to stand and work.
• Time management apps: These can help to track how much time you spend on different tasks and set reminders to take breaks.