Screen Addiction Is Affecting Our Wellbeing: Here’s How To Undo The Damage

When I first heard the term ‘nomophobia’ over a decade ago, I laughed it off. Who could have a fear of being away from their mobile phones or not having mobile connectivity?

The portmanteau of no-mobile-phone-phobia was first coined during a 2008 study conducted by the UK Post Office to give a name to the discomfort and anxieties mobile phone users feel when they are disconnected from their devices. It was the early days of smartphones and I hadn’t fully realised how it would become an extension of our hand in the years to come, making nomophobia a well-entrenched reality in our daily lives.

The time we spend on doom scrolling on our phones has significant implications on our lives and health. Here’s a look at how we can limit our screen time.

The Screen Time Pandemic

According to a recent report Indians spend 4 hours and 5 minutes on their phones on average. The global average is 3 hours and 15 minutes. India also has the second highest number of mobile users in the world.

Another report found that 84% of smartphone users in India check their phones within 15 minutes of waking up, and check their phones 80 times a day.

Constantly looking at the screen affects one’s eyesight and also has long-term effects such as on our attention span. Not only has too much screen time been linked to anxiety, depression, and feelings of loneliness, but also physical effects range from headaches to cardiovascular disease, and type 2 diabetes. The lack of physical activity also contributes to muscle weakness and poor posture, leading to chronic pain and other musculoskeletal issues Frequent use of keyboards and touchscreens can result in repetitive strain injuries such as carpal tunnel syndrome and tendonitis.

How Do We Reduce Screen Time?

Putting a pause on doom scrolling can be tough, but it isn’t impossible. Here are some practical steps to reduce screen time and improve overall well-being:

1. Boundaries — Establish clear boundaries for screen use. Designate specific times of the day to unplug, such as during meals or an hour before bedtime. You can also leave your phone behind when you go to the gym or for a walk. Using apps that track and limit screen time can also help enforce these boundaries.

2. Tech Free Zones — Designating areas in your home where screens are not allowed, such as the bedroom or dining room encourages face to face interactions. Keeping the phone to charge in another room at night helps break the habit of doom-scrolling yourself to sleep.

3. Switch Off Notifications — Turn off all notifications that you don’t need. Your phone should not order you to pick it up every few seconds.

4. Go Offline — Loved reading books or painting? Rediscover childhood hobbies and activities that don’t involve screens. Working with your hands (gardening, baking, crochet etc.) and spending time in nature are excellent ways to disconnect from digital devices and reconnect with the real world.

5. Mindfulness — Engage in mindfulness practices such as meditation, yoga, or deep-breathing exercises. These activities help reduce stress, improve focus, and promote mental clarity, reversing some of the impact of prolonged digital addiction.

6. Prioritise Sleep — Establish a regular sleep routine and ensure your sleeping environment is conducive to rest. Avoid screens at least an hour before bed to improve sleep quality.

7. Seek Professional Help — If screen addiction is severe, consider seeking help from a mental health professional. Cognitive-behavioural therapy (CBT) and other therapeutic approaches can be effective in addressing underlying issues and developing healthier habits.

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