Numerous studies have identified excessive screen time as detrimental to health. Screen time refers to the amount of time we spend looking at digital screens, such as those on mobile phones, laptops, and televisions.

In today's world, this has become a significant part of our daily routine. From online education and banking to shopping and socializing with friends, almost every task is accomplished via some form of screen. This raises a common question: when every essential activity is linked to a screen, how can we reduce screen time? Is completely avoiding mobile phones and laptops the only way to safeguard our health?

Let us explore how you can minimize the associated risks.

**Excessive Screen Time: Harmful to Health**

Experts believe the problem lies not with the screens themselves, but with their excessive or improper use. This certainly does not mean one should stop using mobile phones, TVs, or laptops entirely; in today's digital age, doing so is nearly impossible. The need of the hour is to use screens in a balanced manner.

According to a report by the American Academy of Pediatrics, increasing screen time negatively impacts both the physical and mental health of children. It is harmful for people of all ages, not just children.

Health experts state that eliminating screen time is neither practical nor necessary. Our goal should be balanced usage rather than total avoidance.
Wherever possible, reduce non-essential screen time and take regular breaks even during necessary tasks.
The "20-20-20 rule"—looking at an object 20 feet away for 20 seconds every 20 minutes—helps soothe the eyes.

Additionally, staying away from screens while eating, spending time with family, and for at least an hour before bedtime is considered beneficial.

**What are the risks associated with screen time?**

Health experts note that staring at screens for prolonged periods can lead to issues such as dry eyes, irritation, blurred vision, and headaches. Sitting in the same posture for extended periods can aggravate pain in the neck, shoulders, and lower back.

Spending too much time in front of a screen reduces physical activity, increasing the risk of obesity, high blood pressure, and Type-2 diabetes.

Using a mobile phone late at night impairs sleep quality.
A lack of adequate sleep affects energy levels, concentration, and productivity the following day.

What is considered an appropriate amount of screen time?

Experts recommend keeping children under the age of two away from screens as much as possible.

For children aged 2 to 5, about one hour of high-quality content per day is considered sufficient.

For adults, screen time should ideally not exceed three hours a day, although there is no fixed limit; it is important to avoid mindless scrolling.

Health experts suggest turning off non-essential mobile notifications to reduce screen time. Take a short walk every hour. Designate specific screen-free times during the day. Limit mobile usage before going to bed. Spend time with family without using phones and encourage children to engage in outdoor sports. Activities such as reading books, listening to music, and practicing yoga can help reduce the reliance on digital screens.

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