Many, if not most, of us regularly use screens in our workplace and personal lives, whether it is for word processing, rounds and readings, building management systems, reports and presentations, or just chilling in front of a TV. This list goes on.
There are many hazards associated with constant screen usage. For example, according to a recent study from the University of Toledo, exposure to blue light from electronic devices may destroy cells in the retina and accelerate the onset of blindness. Researchers discovered that emissions of blue light cause retinal molecules, which sense light and send signals to the brain, to produce toxic chemical molecules in photoreceptor cells that help the eye to see. The ensuing chemical reactions kill photoreceptors. The result is macular degeneration, an incurable eye disease that can trigger blindness, typically beginning in a person’s 50s or 60s.
Among other areas that are affected by too much screen use are:
- Sleep: Studies link heavy computer and mobile phone use to more sleep disturbances. University of Gothenburg psychologist Sara Thomée, one study’s lead researcher, says the blue light from digital devices suppresses the sleep-promoting hormone melatonin, keeping us from having restful sleep.
- Addiction and Reward Seeking: Dopamine, the “feel-good hormone,” is part of the brain’s pleasure and reward circuits. Playing video games turns on similar brain regions as those linked to cravings for drugs and gambling. Ditto for social media — every time we see a new post or get a reaction to ours, it’s like a hit of brain candy.
- Weight: Even two hours of TV a day can increase the risk of weight gain, diabetes, and heart disease in adults. Conversely, computer use doesn’t seem to have as strong of a link. There are probably several factors to blame, including less active time, less sleep, and seeing more ads for unhealthy foods.
- Overall Health: Most of the time when we’re on our screens, we’re sitting down. Sitting for hours at a time boosts the risk of obesity, heart disease, type 2 diabetes, and some types of cancer. One study found that spending more than four hours a day in front of a computer or TV more than doubles your likelihood of dying or being hospitalized for heart disease — and exercise won’t reduce the risk.
Managing Screen Time
For those of us who have children at home, this topic is quite significant because most of us have witnessed our kids being glued to screens at some point or another. “On the scale between candy and crack cocaine, it’s closer to crack cocaine,” said Chris Anderson, a former editor at Wired and the founder of GeekDad.com. Research shows that kids who spend too much time staring at screens are more likely to suffer from obesity in adult years and are at greater risk of 12 deadly cancers. There’s also the issue of self-confidence development, when more time is spent in front of the screen watching someone else’s experiences then exploring and creating their own stories.
What are some of the ways of successfully managing our screen time? Try the following:
- Blue light blocking screen for your computer or glasses: This is an inexpensive way to mitigate the effects of having to stare at a screen for work all day long.
- Follow the 20-20-20 rule: For every 20 minutes, take a 20-second break to focus on something 20 feet away. While you’re at it, stretch out your arms, legs, and neck.
- Take standing breaks: Instead of emailing a question to your office mate, walk to her cubicle and ask her in person. Take the stairs when possible, or consider a sit-stand desk if that’s an option.
- Adjust your station: If working on your computer is causing eye strain or neck pain, make sure it’s set up right. Your screen should be about an arm’s length away, and the top of the screen about 2 or 3 inches above eye level. Your arms should hang down from your shoulders and your elbows bend at about 100 degrees when your hands are on the keyboard. If you have an ergonomics expert at work, ask for a consult.
- Don’t let yourself get distracted: Turn off the notifications on most of your apps — if you hear something ringing, it should be worthy of your attention (like a call or text), not just someone re-pinning your picture on Pinterest. At work, try to schedule uninterrupted time to think and plan — most emails can wait an hour.
- Power down at night: Avoid tuning into digital devices for at least a half hour before bedtime, suggests the National Sleep Foundation. Bonus points for banning devices from the bedroom entirely so you’re not tempted to check them late at night or first thing when you wake up. If you can’t do that, at least silence your notifications.
- Set boundaries for your kids – and enforce them: An hour a day after the homework is done is a good place to start. Stick to those limits. After a few times, your child will learn that whether she pleads or throws a tantrum, no means no.
