Better Sleep

Reflecting on my teenage years, I often found myself glued to my phone at all hours, especially in bed. The blue light emitted by screens disrupted my sleep cycle. I would sometimes resort to ASMR videos to help me unwind, but they didn’t always do the trick. Thankfully, with YouTube Premium, I could listen with the screen off, free from annoying ads.

Research from Aaptiv suggests that using screens before bedtime can diminish melatonin production, making it harder to benefit from restorative sleep. Therefore, if you have obligations the following day, it’s wise to avoid using your phone in bed. Consider placing your device in another room or activating Do Not Disturb mode for the night. If you're an iPhone user, the latest updates allow you to set Sleep Mode to block notifications during your rest hours.

Increased Productivity

Quality sleep is crucial for daily productivity. During my attempts to minimize screen time, I found it easier to concentrate on various tasks—be it writing, working on projects, or handling my part-time job. Notifications can be distracting, so I often mute them to maintain focus.

Reducing screen time can lead to remarkable improvements in productivity! You may find yourself more engaged with your work, completing household chores, or even exercising.

Better Health and Fitness

As discussed in my previous article, excessive screen time encourages a sedentary lifestyle. Aaptiv notes that prolonged sitting while using devices can lead to poor dietary choices and mindless snacking.

By cutting down on my phone use, I began utilizing my free time for exercise and healthier eating habits. Initially, I struggled to make gym visits a routine due to distance, so I opted for home workouts, which proved effective.

For those interested in at-home fitness, I recommend: - BodyFit By Amy - Growwithjo - Juice & Toya

Remember, if you prefer to exercise without screens, consider outdoor activities or group workouts. Simple exercises like jump roping, jogging, jumping jacks, squats, and lunges can be very effective! Aim for at least three days a week, starting with 15 minutes and gradually increasing your routine.

Better Social Interactions

Reducing screen time can also enhance your interactions with others. In my high school and college days, I allowed my phone to dictate my social life, often retreating into it during stressful moments. This habit ultimately deprived me of meaningful connections.

Throughout this challenge, I engaged more with my family and colleagues, becoming more aware of my surroundings. According to the Mayo Clinic Health System, less screen time can lead to improved face-to-face social skills.

Less Stress, Anxiety, and Depression

When I first joined social media platforms, I often felt down while comparing myself to others. Many of us can relate to this experience. The feeling of isolation was palpable when I watched peers socialize without me.

However, I did reconnect with some childhood friends, which brought joy into my life. Ultimately, reducing phone usage can alleviate stress, anxiety, and depression. Engaging in outdoor activities, conversations, or hobbies can enhance well-being. To mitigate negative effects, it's advisable to avoid screens before bedtime. If you must use your phone at night, consider lowering brightness and enabling Dark Mode.

Reduced Headaches and Eye Strain

Studies indicate that extended screen use can be linked to migraines. Additionally, there’s a phenomenon known as "computer vision syndrome," which causes eye strain from prolonged screen exposure (American Optometric Association). For those of us frequently on computers, a recommended practice is the 20–20–20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away. If you start feeling a headache or eye strain, take a break and shift your focus to something else.

In the next article, I'll share my reflections on this journey towards reducing screen time.

Sources: - 5 Ways Screen Time Impacts Your Health — Aaptiv - 5 Ways Slimming Screen Time is Beneficial — Mayo Clinic Health System - The Top 5 Benefits of Reducing Screen Time — (perceptualmed.com) - Screen Time Exposure and Reporting of Headaches in Young Adults: A Cross-Sectional Study — PubMed (nih.gov)