WITH how convenient social media can be, you can’t deny that it can get rather addicting to scroll through your phone for hours on end.
Sometimes, you open your phone to check Instagram for a few seconds, only to realize that night has fallen with how many reels you’ve managed to get through.
Many studies have shown, however, that there are actually several negative effects to your health when you don’t control your screen time.
According to a digital report from the website Health, as of 2023, the average screen time for people ages 16 to 64 globally is six hours and 37 minutes per day. This amount was even higher during the pandemic.
Realistically though, according to Reid Health, the recommended amount of screen time should actually be less than two hours per day. For adults, All About Vision recommends two to four hours per weekday.
Any time beyond that should thus be spent on other activities – exercise, for example.
But if you’re the type that can’t put your phone down, you can’t help but ask: how bad is using your phone too much, exactly?
Negative effects
Like any activity, using your phone has both a good and bad side. For one, you have all the information and entertainment you could ever want at your fingertips.
Through social media, you’re able to talk to friends you rarely ever see, or learn new things about what’s happening in the world, among other things. No one is denying that social media isn’t without its benefits.
This doesn’t mean, however, that its usage doesn’t need regulation.
As per Reid Health, Addiction Center, Valley Wide Health, some negative effects induced by too much screen time are the following:
- Insomnia and difficulty sleeping
- Eye strain and headaches / migraines
- Addiction
- Neck, shoulder, back pain
- Changes in cognition
- Reduced physical activity
- Depression, anxiety, and other psychological disorders
- Lessened face-to-face interaction
- Lower concentration / attention span
- Aggravated ADD
- Stress
- Loneliness
- Insecurity
- Impaired relationships
Sure, you can tell yourself that you have enough willpower to turn your phone off at any given time, but seldom do addicts actually realize when they’re addicted to something.
When addicts do realize their addictions, often the next step is to admit that they have a problem and get the help they need to get back on track. The same applies to how you use your phone; if you know you’re abusing it, then you know that you need to make some changes to your daily routine.
If you find yourself exhibiting any of these symptoms, that may be a sign that it’s time to put down the phone and direct your energy toward other more productive activities.
Lessening your screen time
While it’s easy to say, it’s hard to stop doing something, particularly when it’s become a part of your daily routine.
Suddenly no longer being able to scroll for as long as you want, or watch your favorite television shows as you eat, can be difficult.
At first, you feel bored and empty – as if there’s something missing. You start to crave it, look for it, and then eventually, come crawling right back to what’s causing you trouble.
While others may scoff at the idea of being addicted to your phone, it’s actually a very serious matter. In fact, according to the Addiction Center, chronic phone use has been categorized as a very real and dangerous addiction, one that must be curbed ASAP.
If you’re struggling with ways to lessen your screen time, here are some tips to help you get started.
- Set a timer.
If you can’t quit cold turkey, try to lessen your screen time little by little.
When you’re working, for example, you can set a timer of 15 to 30 minutes of screen time, and then a timer for work, and then another for your next bout of screen time.
Over time, you’ll be able to lessen the number of minutes you set for your screen time until it grows smaller and smaller, and hopefully, you won’t feel the need to grab for your phone every few seconds as you condition yourself to use it less and less.
It’s okay to start small. What’s important is that you’re trying.
- Go on a social media detox.
Sure, you may laugh at the infamous social media detox, which reminds you of the people who deactivate their social media accounts for a week only to come back and post twice as much as before, seemingly making up for lost time.
In reality, though, doing a social media detox is a great way to reset your brain from the amount of screen time you’ve gotten used to.
Aside from being more productive and less distracted, you’ll also have a healthier outlook in life.
You won’t constantly be feeling FOMO, nor will you feel the need to compare yourself to others, as you will no longer be looking at the Instagram stories and TikToks of other people you wish you could be like.
- Put DND mode to good use.
Your phone’s “Do Not Disturb” mode is there for good reason, so be sure to use it.
With your DND mode on, you won’t be checking your phone every time you hear a notification. You can also choose to mute notifications from certain apps instead, leaving only the important ones, such as apps you use for school or work.
Through the use of DND mode, you’ll have less distractions when you’re working or hanging out with friends, and you’ll be more productive and mindful of everything happening around you.
- Set aside time for your hobbies.
Instead of spending all your time on Instagram, why not try indulging some hobbies instead?
Whether they be old ones or new ones, you should use your free time to do things that stimulate your brain and excite you, giving you dopamine hits that don’t come from how many likes you get on your latest post.
Learn to crochet, write in a journal, or hit the gym; you can do literally anything you want at any given time, so why limit your capabilities to the digital realm?
- Don’t use your phone before bed.
While you may have gotten used to scrolling through your TikTok’s FYP before bed, it actually isn’t recommended to do so, as this makes falling asleep even harder.
This is because this constant scrolling causes stress and distraction, stimulating your brain, which is the last thing you want when you’re trying to go to sleep. Refraining from using your phone makes for a quicker, more relaxed sleeping experience.
If ever there are days wherein you catch yourself going over your screen time limit once again, don’t beat yourself up about it.
It’s normal to relapse. There’s always tomorrow to try again.