Many people are prisoners of smartphones nowadays. Excessive use of smartphones have caused irreversible damage to the brain. The brain is just like a muscle. If you stop using one part of it regularly, that part will decay. And further you will face difficulty in doing specific work entitled to that part. For children there are many guidelines. But for adults ideal screen time varies depending on factors like age, lifestyle, and personal preferences. It depends upon the profession too. There are different guidelines for different professionals.
General Guidelines
- American Academy of Sleep Medicine (AASM): Recommends adults limit screen time to 30 minutes to 1 hour before bedtime.
- World Health Organization (WHO): Suggests adults limit recreational screen time to 2-4 hours per day.
- American Heart Association (AHA): Recommends adults limit screen time to 1-2 hours per day.
Screen Time Breakdown
- Work-related screen time: 4-6 hours per day (depending on profession). But use the 20-20-20 rule. See to screen for 20 minutes take a break of 20 seconds and look for 20 mitres away.
- Recreational screen time: 1-2 hours per day (e.g., watching TV, browsing social media). Recreation time should be fixed and should not be like an addiction.
- Personal development screen time: 30 minutes to 1 hour per day (e.g., online learning, reading). As mobile is with us it can always be used as a library.
How to do Healthy Screen Use
- Set boundaries: Establish screen-free zones (e.g., bedroom, dining table). It will be good for you and kids too.
- Use screen time tracking tools: Monitor and manage your screen time. Keep it fixed for apps.
- Prioritize physical activity: Aim for at least 150 minutes of moderate-intensity exercise per week. Stop being lethargic.
- Practice good sleep hygiene: Avoid screens before bedtime, maintain a consistent sleep schedule.
- Take breaks: Engage in screen-free activities, stretch, and move regularly
Remember, these guidelines are general recommendations. It’s essential to find a balance that works for you and your unique lifestyle. As an adult a smartphone is necessary for everyday lifestyle. But excessive use of social media should be avoided to decrease addiction and unnecessary agitation.
Please read and share for wide awareness.
Happy Sunday
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