How Adults can use screen time to practice technology wellness.
Technology is a wonderful tool that can make our lives easier and provide innumerable opportunities. It can be used as a way to connect, engage, and network with people all over. Social media can be used on our devices as a fun and entertaining pastime. We can even learn so much by simply picking up our phones. It is so easy to get caught up spending time switching from app to app each day for minutes or hours at a time.
Often times we can find ourselves checking our phones more out of habit than the need to actually check our devices. We also are increasingly spending more time using computers and technology for work and business. With hybrid and remote work becoming increasingly popular for companies, There are some careers that involve us looking at our screens for 6- 8 hours a day. This can result in adults spending an increased amount of time with our technology instead of truly being present in the world. This is why Tech Self- Care is important.
Research shows that Increased screen time with low physical activity can have an impact on our wellbeing. (1, 2) Spending time on our phones as adults can also be a form of escapism from the realities of the world for a bit. Our phones can serve as a crutch in public spaces where we may feel uncomfortable or experience social anxiety in rooms of people. Long periods of screen time with low physical activity have also been associated with poor mental health outcomes such as depression and increased anxiety. (3,4)
Advantages of Reducing Screen Time:
Helps in reducing the risk of headaches
It helps you sleep better
Reduces eye strain
Increases Focus
We can use our screen time data to practice technology wellness in our lives.
Screen Time uses your iCloud data to show you information on how you use your phone. It shows you the Apps you spend the most time on and how long you are actually spending time on them.
Go to settings and take a look at you screen time usage. Get clear about how much time you actually spend on your phone.
Screen Time health isn't just for the kids. You can use this data to show you Areas that you can take back control of your time and be more present in your wellness journey. This is valuable time that you can spend taking care of yourself.
Tips for using Screen Time to Practice technology wellness:
1. Practice Being Present with Screen Time Limits
Set an attainable goal for how much screen time you want use each day. Don't look at your screen time and judge yourself based on how much screen time that you use. Remember, technology is a helpful tool in our lives! Many of us have increased screen time usage due to work or other reasons. The goal is simply to use our screen time more intentionally.
2. Decide new ways to Spend your Time
Is there not enough time in the day or are you wasting time? With the new found time that you have in your schedule you can begin to fill this time with more good wellness habits. You may decide to dedicate 30 minutes of time that you would normally spend mindlessly scrolling to journal instead. You can use this time for quality time with family or loved ones. You decide what positive habit you will fill your time with.
3. Practice Yoga and Meditation
Creating positive wellness habits can reduce the effects of spending time looking at digital screens. Increasing your physical activity can help reduce the harmful effects of a lot of screen time. (1,2,4) A regular Yoga and Meditation practice offers increased physical and mental health benefits. There are many scientific health benefits from a consistent yoga practice such as reducing anxiety, boosting metabolism, increasing focus, and SO MUCH MORE. That's why at Ye Self Care we advocate for yoga and meditation as practices for your total health benefit.
Join us for our wellness classes and workshops to take your practices to new levels at Ye Self Care.
4. Sleep with the phone out of the bed.
Sleeping with the phone in the bed can cause you to spend more time scrolling on your phone. This can lead you have to having trouble falling asleep or calming down. It is also easier to be tempted to wake up and check your phone first thing in the morning. We recommend purchasing an actual alarm clock to keep you from having the phone near you as you sleep.
5. Start a morning routine.
Set consistent morning habits to prevent you from reaching for your phone first thing in the morning. Starting your day looking at news, social media, and world events can leave you feeling down energetically. Start the day setting your own intentions instead of letting the current events on your phone dictate your energy for you.
6. Turn off notifications
Constant notifications from emails, texts, instagram, and more will tempt you to be on your phone. You may start simply answering a text but somehow find yourself checking your newsfeed. Set down time during each day to turn off your notifications and be present in your own life. Sometimes we may feel that we will "miss out" on something by not being available on our devices. However, you are never missing out on anything when you are taking time to take care of yourself.
We're creating a world where people take good care. Technology is constantly changing so our wellness habits must change with it.
Schedule a workshop with us to learn more taking good care with technology wellness in your life and career!
info@yeselfcare.com
Research Citations:
1. LeBlanc, Allana G.1; Gunnell, Katie E.2; Prince, Stephanie A.1; Saunders, Travis J.3; Barnes, Joel D.2; Chaput, Jean-Philippe2. The Ubiquity of the Screen: An Overview of the Risks and Benefits of Screen Time in Our Modern World. Translational Journal of the ACSM 2(17):p 104-113, September 1, 2017. | DOI: 10.1249/TJX.0000000000000039
2. Hamer M, Stamatakis E, Mishra GD. Television- and screen-based activity and mental well-being in adults. Am J Prev Med. 2010;38:375–80.
3. Strawbridge W.J. Deleger S. Roberts R.E. Kaplan G.A. Physical activity reduces the risk of subsequent depression for older adults.Am J Epidemiol.2002; 156: 328-334
4. Associations of physical activity and screen-time on health related quality of life in adults,Preventive Medicine,Volume 55, Issue 1,2012,Pages 46-49,ISSN 0091-7435,https://doi.org/10.1016/j.ypmed.2012.05.003.
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