Reducing Screen Time for Better Mental and Vision Health

Technology and Your Eyes
Is eye discomfort a common part of your work routine? Do you often reach for eye drops or a cold compress after a long day? If so, you’re not alone.

Though handheld screens are a valuable tool, the simple fact is that our eyes were not designed to handle the fine eye focusing and coordination these devices regularly require. This can make users vulnerable to developing vision-related issues, according to the American Optometric Association (AOA). 

Spending as little as two or more hours on a screen every day can lead to computer vision syndrome, also known as digital eye strain, according to the Association, although underlying and undiagnosed eye issues, such as the need for corrective lenses, can increase the likelihood of developing this condition. 

Symptoms include:

·         Eye strain

·         Headaches

·         Blurred vision

·         Dry eyes

·         Neck and shoulder pain due to poor posture

Screens and Your Brain
If you’ve ever made a mental note to get off social media but still find yourself in the same spot hours later, that’s likely due to how the brain responds to screen time. Dopamine is a critical neurotransmitter and hormone that functions as a reward or “feel-good” chemical; when we interact with screens, our brains release it, reinforcing the behavior. Over time, more stimulation is needed to feel the same rush, leading to a struggle to disconnect from these devices, especially in children, often resulting in feelings of frustration or anger. 

Excessive screen use can lead to emotional dysregulation, behavioral impacts and brain harm, according to Stanford Lifestyle Medicine, resulting in:

·         Social isolation

·         Anxiety

·         Impaired memory and learning

·         Poor sleep or difficulty sleeping

·         Lower gray matter volume, a necessary part of brain health

·         Increased risk of developing brain-related disease, like dementia, stroke or Parkinson’s

When auditing your screen use, ask yourself whether you’ve ever sacrificed real-world experiences to focus on digital ones, if you feel stressed or irritable when you’re away from screens and whether you find yourself turning to technology at inappropriate times, such as when you’re with family or at work.

If so, you can benefit from establishing screen time limits. 

Ways to Manage Your Screen Time

When we use our screens, our brains get a hit of dopamine, just as when we eat sugar. Much like sugar, too much of it can harm our overall health and lead to the development of harmful conditions. To improve your eye and mental health related to screen use, try these tactics:

·         Track your screen time – Use the settings on your phone, tablet or other devices to check how much time you’re spending online. Set time limits for non-essential use, such as social media, to help you monitor and reduce your usage.

·         Limit screen time when it’s not needed – We rely on technology for work and school, but outside of those hours, there’s a world of opportunities ahead of you. Try replacing screen time with reading, exercising or playing in-person games with friends. With the time you’re not spending on your phone or in front of the TV, you can even pick up a new hobby.

·         Create screen-free zones – Places like the kitchen and bedroom can benefit from a no-phones policy, creating peaceful moments with loved ones and a valuable opportunity to wind down at the end of a long day.

·         Listen to your body – Eye grittiness, back pain and brain fog are all signs that your body has had enough of screens. Combat technology’s impact on your body by standing and stretching every 30 to 60 minutes to reduce soreness. And follow the 20-20-20 rule — look at something 20 feet away for 20 seconds every 20 minutes — to combat eye strain and lower fatigue.  

While screens are an attractive addition to our digital-first lifestyle, they can negatively impact both our mental and vision health. Taking proactive steps to address your screen time — or that of a loved one — can reduce these harmful effects, improve your relationship with technology and help you make time for the people and things that matter most. To get more valuable eye health insights, visit healthyvisionassociation.com/articles. 

Articles in this newsletter are supposed to be informative, enlightening and helpful to you. While all information contained herein is meant to be completely factual, it is always subject to change. Articles are not intended to provide medical advice, diagnosis or treatment. Consult your doctor before starting any new health routine. 

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