Wait, what? Those seemingly harmless screen timings aren’t as innocuous as they seem? Should I be concerned about my digital wellbeing? But why?

Back-to-back client meetings on Google Meet. PowerPoint presentations for client proposals. A bit of WhatsApp. Replying to emails now and then. Taking a break with a web series on Netflix. A little more WhatsApp. Updating your LinkedIn profile and networking...

Phew! Sound familiar?

Digital wellbeing went MIA.

That's what digital clutter with too many screens working tirelessly to distract you looks like.

But what does it actually feel like? Increased stress, reduced focus, decreased productivity, and more.

We often spend too much time with screens glaring at us. We must never forget the real cost of excessive screen time—our digital wellbeing.

So, how exactly does excessive screen time affect us?

How much screen time is too much?

While technology offers convenience, connectivity, entertainment, and more, excessive screen time can lead to digital clutter and impact our overall wellbeing. Here’s how:

• Eye health: Eye strain, leading to dry eyes, blurred vision, and headaches.
• Poor posture: Long hours spent hunched over devices can lead to neck and back problems.
• Stress and Anxiety: The constant pressure to stay connected can increase stress and anxiety levels.
• Social Isolation: Excessive screen time can replace face-to-face interactions, decreasing socialization.
• Decreased Empathy: Spending more time interacting with screens rather than people can reduce our ability to empathize and connect emotionally with others.

It’s crucial to reduce screen time before it negatively impacts our mental health.

How can we reduce screen time and improve our lives?

Constant exposure to digital devices and information flow can contribute to mental and physical disturbances. While digital support is essential, we must also prioritize our digital wellbeing. Fortunately, living a simpler life is not that hard.

By minimizing screen time and decluttering our digital lives, we can be more present and engaged in our relationships, work, and everything else that matters. A clutter-free digital environment can inspire creativity by reducing distractions and mental noise.

Here’s how to start the digital declutter process:

1. Set Boundaries

Establish specific times during the day when you will be screen-free entirely.

It’s important to control your digital habits for better wellbeing. While reducing screen time, focus on building habits that avoid screens. Engage in activities like reading, journaling, or exercising.

• Start your day without screens.
• Set a screen curfew an hour before bedtime.
• Have no-phone meal times.
• If you have a TV in your bedroom, remove it.

2. Digital Detox Days

Designate one day a week as a digital detox day.

Digital wellbeing starts with mindful detox from digital devices. Regular digital detoxing, where you completely disconnect from screens, is beneficial. Instead of spending time on your laptop, tablet, phone, or TV, focus on spending quality time with family and friends without technological interruptions.

You can also use this time to detox your mental clutter. Engage in self-care practices such as meditation, reading, or taking a long bath. Pamper yourself and consciously avoid digital distractions.

3. Prioritize Meaningful Activities

Engage in activities that bring you joy and fulfillment, reducing the temptation to turn to screens.

The temptation to check your phone is real, but you can train your mind to resist it. Give your mind healthy diversions. Rediscover hobbies like painting, gardening, or playing a musical instrument. Or, simply take a walk and enjoy nature. Nothing beats walking barefoot on the grass and immersing yourself in the natural world.

4. Mindful Consumption

Be intentional about the content you consume. Practice digital minimalism.

Curate your feed to include only what matters. Unfollow accounts that don’t add value to your life and follow those that inspire and uplift you.

Remember, this is for your benefit. The more mindful you are about your digital habits, the better your digital wellbeing will be. Ask yourself, “Am I using screens for a specific purpose or just out of habit?”

Be intentional about screen use. Avoid mindless scrolling and focus on purposeful activities.