In the age of technological advancement, screens have become an inseparable part of our daily lives. We use smartphones, tablets, and computers for studying, working, communicating, and entertainment. Despite the many benefits of technology, excessive screen use can negatively affect both physical and mental health, making it important to reduce daily screen time.
Maysa’s Experience with Reducing Screen Time
Maysa (28 years old) shares her personal experience:
“At first, I didn’t realize how much of my day was spent on screens. But when I decided to cut back, I quickly noticed the difference. I became more focused, my sleep improved, and my mood became calmer. I replaced some of my phone time with reading, walking, and spending time with my family. I discovered that I had been missing these simple but meaningful moments. It wasn’t easy at the beginning, but over time reducing screen time became a positive habit that significantly improved my life.”
She adds:
“In today’s digital world, screens are everywhere—smartphones, computers, and televisions. I didn’t initially notice the impact, but gradually I realized it was affecting my sleep, concentration, and even my social interactions. I started reducing screen time gradually by setting specific hours when I wouldn’t use my phone, especially before bedtime. Although I felt bored at first, I soon began to see positive changes. I had more time to complete my tasks, my focus at work improved, and I felt greater psychological comfort.
I replaced screen time with beneficial activities such as reading, exercising, and spending more time with family. I also learned to manage my time better and use screens only when necessary, not just for entertainment. In the end, I realized that reducing screen time doesn’t mean eliminating technology completely, but using it consciously and in moderation. This experience positively impacted both my mental and physical health.”
The Effects of Excessive Screen Use
Excessive screen time affects physical health by causing:
Eye strain
Neck and back pain due to poor posture
Reduced physical activity and increased laziness
Poor sleep quality due to exposure to blue light, especially before bedtime
From a psychological perspective, long hours in front of screens may lead to:
Stress and anxiety
Reduced concentration
Weaker real-life social interaction
Lower productivity and time wasted without benefit
According to Cleveland Clinic (Health Essentials), prolonged screen exposure can negatively impact overall well-being.
7 Benefits of Reducing Screen Time
Improved Focus and Attention – Less distraction increases productivity at work or school.
Better Sleep – Avoiding screens before bed improves sleep quality and reduces insomnia.
Eye and Body Comfort – Reduces eye strain and posture-related pain.
Better Mental Health – Lowers stress and anxiety levels.
Increased Physical Activity – Creates time for exercise and movement.
Stronger Social Relationships – Encourages real-life communication with family and friends.
Better Time Management – Helps organize daily routines more effectively.
6 Tips to Reduce Screen Time
Set a Daily Screen Limit – Establish a clear time limit for device use.
Turn Off Unnecessary Notifications – Reduce distractions.
Avoid Screens Before Bed – Stop using devices at least one hour before sleeping.
Use Screens with Purpose – Avoid scrolling without a clear reason.
Create Screen-Free Times – During meals or family gatherings.
Replace Screens with Useful Activities – Reading, drawing, sports, or hobbies.
3 Healthy Guidelines When Using Screens
Sit with proper posture to avoid back and neck pain.
Rest your eyes every 20 minutes by looking at something far away.
Lower screen brightness, especially at night.
Important Notes About Screen Time
Excessive screen use can negatively affect both mental and physical health.
Children and teenagers are more vulnerable to the harmful effects of overuse.
Balance and moderation in screen use lead to a healthier, more organized, and more positive life.
Reducing screen time does not mean giving up technology entirely. Instead, it means using it wisely and in moderation. Achieving balance between digital devices and daily life activities helps maintain both physical and mental well-being while promoting a more fulfilling lifestyle.
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