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If you understand what that means, it’s likely that your screen time is too high. In the age of online classes and TikTok, it’s easy to have a combined screen time of over 6 hours per day. Only 36.2% of Canadian university students adhere to the screen time guidelines set by the 24-Hour Movement Guidelines. These guidelines recommend limiting recreational screen time to less than 3 hours/day. There are several health benefits associated with lowering screen time and sedentary behaviour, or long periods of inactivity.
Effects of High Screen Time
Physical
Obesity, poor blood pressure regulation, and high cholesterol – reduce the body’s ability to maintain healthy set points and functioning.
Impaired stress responses – can cause cortisol dysregulation, which is responsible for alertness in stressful situations.
Diabetes – associated with increased insulin resistance, potentially causing glucose imbalances.
Vision problems – dry eyes, blurred vision, and eye fatigue
Musculoskeletal and posture issues – particularly with small devices
Psychological
Depressive symptoms, suicidal ideations, and anxiety – exposure to negative content, unrealistic expectations, and reduced interpersonal connections
Poor sleep – changes in mood, cortisol levels, and prolonged hyperactivity
Attention Deficit Hyperactivity Disorder-like symptoms – short attention span, impaired executive functioning, and impaired memory
Social
Social isolation – avoiding in-person events to use devices (e.g., games, social media, etc.)
Harmed relationships due to increased irritability and aggression
Making a Goal to Reduce Screen Time
There are so many ways to lower your screen time, but the most important thing is to create and maintain realistic goals for yourself.
Assess your current screen time
Set an overall goal and break it down into increments (e.g., total goal is reducing screen time by 2 hours/week, but start with 30 minutes less than usual at first)
Prioritize essential screen time like studying, writing papers, and work
Reflect on your progress and reward yourself
Remember, this won’t happen overnight and it’s okay to have lapses in progress.
How to Lower Your Screen Time
Take breaks from the screen – when working on your laptop or mindlessly scrolling on social media, take frequent breaks
20-20-20 rule – every 20 minutes, take a 20 second break to look at something at least 20 feet away to reduce eye strain
Go for a walk or stand to lower sedentary behaviour
Assign “screen-free” zones like the dinner table, bedroom, and washroom
Implement screen time limits in device settings
Use apps that provide rewards for avoiding screen time – try the Forest or similar apps that rewards offline activity
Use non-digital materials – for example, study using physical flashcards instead of apps/websites like Quizlet and Anki
Get family/friends to keep you accountable to your goals
Balance screen time with offline hobbies like sports, arts and crafts, and more
References
Canadian Society for Exercise Physiology. (2021). Adults 18-64 – 24-Hour Movement Guidelines. https://csepguidelines.ca/guidelines/adults-18-64/
Lissak, G. (2018). Adverse physiological and psychological effects of screen time on children and adolescents: Literature review and case study. Environmental Research, 164, 149–157. https://doi.org/10.1016/j.envres.2018.01.015
Weatherson, K. A., Joopally, H., Wunderlich, K., Kwan, M. Y. W., Tomasone, J. R., & Faulkner, G. (2021). Original quantitative research - Post-secondary students’ adherence to the Canadian 24-Hour Movement Guidelines for Adults: Results from the first deployment of the Canadian Campus Wellbeing Survey (CCWS). Health Promotion and Chronic Disease Prevention in Canada : Research, Policy and Practice, 41(6), 173–181. https://doi.org/10.24095/hpcdp.41.6.01
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