More and more people are getting exposed to digital screen time around the globe. We live in a world where practically all we do is done virtually through a digital device. The use of devices is on an increase daily, from business to educational purposes, to communicating with friends and family and socializing on social media platforms.
The pandemic breakout (Covid-19) that happened in 2019 led to a global lockdown. This further strengthened the use of digital devices as a work tool. Traditional means of working was shut down and there was no room for friendly visits. Everyone had to keep up and keep life moving from their various homes.
The pandemic also birthed the emergence of remote jobs that has since gained more ground, particularly in the tech ecosystem.
But while life has been made easier because of advancements in technological devices, this evolution can do more harm than good if not properly utilized.
What is screen time? You might probably ask. Well, this article explains the meaning of screen time and the potential effects of excessive screen time.
What is Digital Screen Time?
Screen time simply refers to the amount of time spent on activities done in front of a screen such as watching TV, surfing the net, or playing video games. In this article, we’ll be discussing extensively on screen time while working.
The subject of digital screen time has been frequently discussed over the years. Emphasis has majorly been on the right amount of screen time appropriate for children. However, in recent years, the focus is gradually moving towards screen time for adults. A survey conducted by the National Center For Biotechnology Information (NCBI) showed that 76% of respondents reported an increase in screen time because of the pandemic.
Knowing that the use of digital devices for work is unavoidable, the question now is how much digital screen time is too much during work?
There has been a lot of back and forth about the amount of digital screen time that is appropriate for working adults. Debates on whether the problem should be on the number of hours spent or the content engaged on screen have been the focus of many.
In this post, there is no contention about the content engaged in, but about the number of hours that should be spent working.
What Is The Ideal Digital Screen Time?
There is no definite number of hours to engage the screen. However, several recommendations have been made on how to modify and balance screen time for adults. A definite amount of time cannot easily be agreed on because the nature of work for every adult isn’t the same.
Some job nature requires that you stay glued to the screen for several hours while others require a shorter duration. Regardless of the number of hours used, it is recommended that breaks are taken in between these hours to disengage the eyes from the screen and do something else.
Taking breaks in between work goes a long way to balance screen time for adults. One of the easiest ways to achieve these breaks is by employing the 20-20-20 rule. There are free apps to use to maintain this such as Eye Care 20 20 20. Taking these breaks is one of the safest ways to work.
Another way to ensure that digital screen time during work is limited is to engage in physical activities such as walking, talking or taking a nap while observing the breaks. A lot of workers take breaks in between work and still occupy the break by scrolling through social media instead of engaging in self-care activities that enhance productivity. This is not a good way to limit digital screen time.
Potential Negative Effects of Excessive Digital Screen Time
Here’s what can happen if you stare at a screen all day.
Decreased Productivity and Fatigue
Excessive digital screen time has been shown to increase feelings of depression and anxiety. These feelings are detrimental to workplace productivity. Another study shows that blue light restrains the production of melatonin which triggers sleep. This in turn leads to fatigue and decreased productivity while working.
Headaches and Eye Strains
Staying glued to the screen for a long time causes strain to the eyes. When this not properly dealt with, it leads to dryness of the eyes and headaches.
Long and short-term impairment
Quite a number of studies have shown the correlation between excessive screen time and eye defects such as myopia.
People blink less while on the screen, it could lead to either long-term or short-term damage to the eyes. If adequate restraints are not made available, this could lead to severe eye defects.
Increased risk of depression
Studies have shown that adults who sit more with the computer have a higher rate of depression than those who do not.
This happens because excessive screen time reduces the number of hours we spend communicating and socializing. It also tampers with our sleep cycle, thereby leading to days of not sleeping adequately. In the long run, this leads to depression.
Increased rate of diseases
Sitting on the screen for hours while working increases the risk of having cancer, heart disease and obesity. Working for long hours on the screen reduces the time spent exercising and increases the rate at which adults eat unhealthily by eating more processed foods and junk. Know that eating junk regularly is not a healthy lifestyle.
In a nutshell,
Of course, it is nearly impossible to live without being on the screen in this era. However, it is not so much about the number of hours of screen time for adults. It is more about taking regular breaks to disengage from the screen.
Take a walk, eat healthy, socialize and engage in other activities during breaks. Your breaktime should not include activities that require screen time.
