Excessive screentime is taking a toll on the mental health of individuals across geographies and age groups.
A recent study has established that youngsters lose almost five productive workdays a month just to scrolling digital content on their mobile phones.
The study found that an average American consumed six hours of content per day, while a Gen Z American consumed close to seven hours. This excessive screentime or overconsumption of media content can lead to pangs of guilt. An average American has three pangs of guilt in a month, the survey stated.
It was observed that 19% of the participants who said that they have very poor mental health, consumed media content for at least 15 days in a month. People who self-reported good mental health condition, demonstrated losing fewest days to media consumption.
It was seen that people who consumed media more, reported feeling guilt for overconsuming media and feeling stressed because of something they saw on the internet.
Among the participants, the Gen Z Americans agreed that they watched too much of digital content. 38% of the participants who self-reported of having very poor mental health were also the ones who were on TikTok regularly.
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5 ways to control screentime
Set daily screentime
One of the most effective ways to keep away from exceeding screentime is to set clear limits and ensure adherence without fail. We need to decide the time limit of our screen involvement and shut down beyond that. For example, we might allow ourselves a maximum of two hours of daily screentime and allow no liberty after the stipulation.
Device-free zones
We should try to keep designated areas in our home as device-free zones. No electronic devices are to be allowed in these zones like the dining table, bedroom, or places of family gatherings and this has to be strictly followed. By establishing these device-free zones, we tend to engage ourselves with more face-to-face interactions with family and friends and cultivate deeper bonds. This practice promotes healthy communication and also ensures that quality time together is distraction-free. These times of togetherness remain as treasures of memory and have a positive effect on our wellbeing.
Engage in outdoor activities
Motivate yourself to spend more time outdoors, at least one to two hours each day, in gardening, cycling or even taking a stroll. Activities like playing with your children, riding bikes, or participating in sports or hitting the gym can significantly decrease out screentime while promoting physical fitness. During holidays, we can also consider organising family outings, small tours or outdoor games to promote fun and togetherness. The fresh air and physical activity will contribute to our overall well-being.
Cultivate hobbies to cut screentime
We must discover our hobbies that captivate our interest. Whether it is painting, gardening, building models, or playing a musical instrument, these activities can provide an enjoyable alternative to screentime. We must explore different hobbies until we strike upon something that truly engage us. This will help us build more interest in improving our dormant or hidden talents rather than spending hours using electronic devices.
Make screen-free family time a priority
It is essential for your family to gather at least once a day without screens and spend quality time together. This precious time strengthens your bonds and helps prevent unhealthy habits. Use this opportunity for activities like board games, cooking together, or enjoying outdoor adventures.
With these tips, you may be able to follow a healthy lifestyle and reduce our daily screentime. Also, consult your healthcare provider or counsellor to know what you can do further to keep yourself safe and healthy, in case you are struggling to manage this unhealthy habit.
