In this age of advanced technology and wearable gadgets, it has become almost impossible to think about convenient life without technology. Smartphones, smartwatches, computers and tablets have become a part of our daily life. They have become a necessity as well. In an era where technology has become almost inevitable, it is also having various negative impacts on our health. In this article, we are going to discuss about some serious impacts that technology has on our health. We will also discuss some strategies on how to balance screen time and develop healthy habits for our overall health.

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1. Understanding the impact: Since technology has changed the way work, we live, we study, we learn and we communicate; it has also changed many of our good habits. As technology has become a part of our work, screen time and electronic devices have also become unavoidable. Longer working hours on computer/tablets/phones is causing strain on our eyes, poor postures, disturbance in sleep, increase in stress & anxiety and depression. It is also taking a toll on our mental health. That’s why it has become necessary to includes some wellness habits in our daily routine.

2. Use The Technology For Your Benefit: Although technology is very challenging for health but there are some positive aspects of technology which cannot be ignored. There are many devices and apps which help you in tracking your fitness goals, your calories, your step counts and your heart rate. If we use these apps in moderation, then we can take advantage from these apps. Using these apps in moderation will help us in finding a balance between screen time and healthy habits.

3. Correct Posture and Less Strain on Eyes: As technology and screen have become a part of our daily life, it is very common for us to strain our eyes by looking at screen for a longer period of time. This causes dryness in eyes, discomfort, pain & also fatigue, which is known as digital eye fatigue. To avoid your eyes from excess straining, you can follow the 20-20-20 rule in which you will have to take a 20 second break, every 20 minutes and look at something which is 20 feet away from you. By following this 20-20-20 rule, you can find your balance between screen time and healthy habits. Also while working on computer/laptop/any screen, focus on your posture and try to keep your shoulders and backbone straight.

4. Balance Between Work and Health: Although our life is surrounded by work, we should find out the time to do some physical activity. While working on a table and chair setup, it is obvious for us to be sitting there for a long period. This long sitting can lead to excessive weight gain/obesity, or heart diseases. In order to maintain a balance between screen time and healthy habits, we should include some physical activities in our daily routine. Try activities such as moderate exercises, outdoor walking or adopt some active hobbies.

5. Practice Digit Detoxes: One should take regular brakes from technology and practice digital detoxing. It  simply means staying away from technology, not using it and focusing on other aspects of life.  There are various means to do the digital detox. Some of the popular ways are doing meditation, yoga, breathing exercises and spending time in a natural setup. Digital detox helps in improvement of our physical and mental health. Each and every digital detox feels like a vacation for the eyes as it reduces the strain on them to the maximum level. It helps in maintaining a healthy balance between screen time and healthy habits.

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6. Make boundaries: During our work, we are bound to use the screen but there is no as such compulsion during our personal time. It is very essential to create your boundaries while using technology. It will help you in protecting your emotional and mental well being. Make some technology-free time spaces in your routine. Cut off yourself from technology, especially screens. It can be during meals, before bedtime or while having a face-to-face conversation with someone.  It has become a part of routine, especially for many kids, to watch screens while having their meals. It is not a good habit at all. It disturbs the balance between screen time and healthy habits.

7. Utilize Screen Time For Your Growth: All the time that is spent on watching screens, is not necessarily meant to be a waste of time. You can use your screen time wisely to learn new skills, to connect with the people you love, to enhance your hobbies and to consume educational content. For instance, these days, there are many courses available online with a minimum duration of 1-2 hours. On the completion of these courses, you get a certificate as well which helps you in building up your resume. Instead of unnecessary scrolling, you can use the screen time to build up your future. That’s how to take maximum advantage by finding the balance between screen time and heathy habits.

8. Learn About The Digital Sphere: Learn more about technology and information available online. Educate yourself on how to differentiate between a credible information and a  misinformation. Also, learn about how you can protect your privacy online.  These things will help you in maintaining a healthy relationship with technological spaces.

9. Use Technology That Supports Health and Well-Being: As technology has reached to almost every dimension of our life, then why not use it for our benefit ! Here are some examples.

•You can wear a smartwatch which will help you to count your daily steps and heartbeat per minute. With this information, you can get an idea about how much you are walking everyday and how is your heart health.

•You can also use apps which help you in making a to-do-list, in achieving your goals, overcoming procrastination and being committed towards your work/goals.

•Also, now it is possible to consult a doctor online. In this way, you can save your time by not actually visiting a doctor, if the problem can be solved online.

•And last but not the least, there are many online support groups which you can join for your emotional well being. Also, there are many mental health apps which will help you in recognizing symptoms such as the panic attacks, anxiety, etc. and you can seek help from there as well.

10. Support Changes That Support Health: If you are working in a school, support the policies that help in regulating screen time for school children. If you are working in an office, advocate for those decisions which do not make you go beyond a limit to work on the screens. If you are a part of a tech company that designs technology for a larger audience, then promote production of such products/services that are good for the well being of the users. All of this will help various people find their balance between screen time and healthy habits.

The impact of technology in our life is both positive and negative. It is up to us to use it for the positive and reduce the negative to the minimum. People are using technology worldwide and many of them are facing its negative impact. But on the other hand, some people have mastered the control over it and using it for their well being. So let’s try to find a balance between technology, screen time and our health by following the above 10 tips and let’s use it for our well being, for our growth. Good Luck !