The technology that “connects” us also “controls” us [to know more, add the film ‘The Social Dilemma’ to your watchlist!]. The digital behavior of people of all ages can be considered one of the most profound changes humanity has ever witnessed. The COVID-19 pandemic has led to the use of online platforms as a precaution, causing adults and children to become accustomed to extended screen time. Experts say adults should limit screen time outside of work to less than two hours per day during that time. it is estimated that an average Indian spends about 6 hours, which is 25% of a person’s lifespan! Prolonged screen time causes an imbalance in brain chemicals – dopamine (a reward generator), serotonin (a mood stabilizer) and melatonin are responsible for brain health. Health hazards include poor concentration and concentration (brain fog), eyestrain, neck and back pain, weight gain due to physical inactivity, poor sleep hygiene, memory loss (loss of memory), poor interpersonal relationships and behavioral disorders such as anxiety and depression. some.
Digital wellness means a lifestyle that puts people first and technology above all. Adopting such a lifestyle can make a person feel anxious, lost, or develop a fear of missing out (FOMO) of important things, and you may feel the same way. Gradually, people will start to feel better and develop a way to balance screen time and health by adopting a digital detox plan tailored to their lifestyle.
Here is a checklist that will be helpful during a digital detox
- Clean up your mobile home screen. Turning off notifications and updates is not a priority. Unsubscribe from unnecessary groups, newsletters, and mailing lists. Set screen time/app schedule. No screen time at the dinner table and an hour before bed. If you can’t stand being without your device, try putting it in airplane mode for a while. If possible, one can eliminate distractions by replacing the smartphone with a simple mobile phone that does not support apps.
- Be intentional and selective in how you use technology
- Create technology-free zones/times at work and at home.
- Elders in the family need to set an example for the younger generation to follow.
- Take regular breaks. Scheduling a 24-hour digital detox challenge and inviting co-workers to participate can make the process fun.
- Re-engage with the real world – Replace screen time with time outside (a walk in the park) and physical activity. Cultivating a hobby will help you spend your time and find happiness and satisfaction.
- Try reading a good, classic book for a change instead of your Kindle.
- Learn the art of embracing life beyond social media with expert guidance.
We all use technology constantly and therefore it can be difficult to always tell the difference between whether there is a problem or not. If your screen time is starting to affect your daily activities, sleep, or general health, or if you’re feeling exhausted, it’s time to schedule a digital detox.
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(Author: Dr. Rajesh Reddy Sanareddy, Neurosurgeon, Citizen Specialty Hospital, Hyderabad)
