The Hidden Costs of Our Screen Time
Professor Selena Bartlett
Neuroscientist, Professor, author, speaker, child and brain health protector and advocate. Speaking up for the silenced.
Is Screen Time Making You Feel Overwhelmed or Anxious?
The impact of screen time on our mental well-being and productivity has become a growing concern. The World Health Organization (WHO) officially recognised burnout as an "occupational phenomenon" that affects health. As we navigate the pressures of modern work, we must consider how screen time contributes to this experience.
Recently, I gave a talk at my research institute on how social media and screen time impact productivity and burnout. Are you aware of how many years you have spent on a screen?
You can calculate the number of years you have spent on a screen at my website, the link is here:
Making this calculation for myself made me reflect on the effects of constant screen use—not just on productivity, physical health, eye sight, neck pain, sedentary behaviour, mental overload, effect on sleep, information junk, clarity, and emotional well-being and the list went on.
We often underestimate how these seemingly small daily habits accumulate, leading to strain, fatigue, and, most importantly, the wasted time that could have been spent learning, creating, or connecting with others.
WHO officially recognised burnout as an?“occupational phenomenon” ?that can influence health status. (World Health Organisation, 2019)
Link here to the article here:
?Smartphones, Social Media, and Burnout
The constant barrage of notifications, emails, and social media updates keeps our brains in a state of hyper-alertness, which disrupts focus and contributes to burnout. We find ourselves juggling countless tasks, losing track of our priorities, and experiencing diminished productivity and satisfaction in both work and life.
In today’s fast-paced world, smartphones and social media are having a significant effect on our executive function, the brain's ability to plan, focus, and execute tasks. This disruption is one of the reasons so many of us feel overwhelmed, anxious, stressed, or burnt out.?
How Can We Regain Control?
As I learned from my experience, understanding the full scope of our screen habits is the first step to taking control. It’s not just about cutting screen time; it’s about using that time more intentionally.
?In my new book, Being Seen, I delve deeper into how screen time affects our well-being—especially our children's—and what we can do about it. From managing stress to enhancing productivity, small changes in how we engage with technology can make a big difference.
Reduce Screen Time by 1 Hour a Day — and Gain Back 3 Years of Your Life
The opportunity cost of spending countless hours on screens is profound. Time spent scrolling could be used for personal growth, building relationships, or simply experiencing life outside the screen. Over a lifetime, this adds up: if you spend 7 hours a day on screens, that's over 20 years staring at a device. But if you can cut just 1 hour of screen time each day, you gain back over 3 years of your life.
Let’s explore three simple strategies to help reduce screen time by an hour a day, allowing you to reconnect with yourself and the world around you.
1. Go Into Nature
There’s something profoundly healing about stepping outside, whether walking in the park, hiking, or simply sitting by a body of water. Nature engages our senses in ways that screens cannot. Research shows that spending time in nature reduces stress, improves mood, and boosts overall mental clarity. Swap out an hour of screen time for a stroll, or spend part of your weekend on a nature hike.
领英推荐
How nature nurtures: Amygdala activity decreases as the result of a one-hour walk in nature
Sudimac, S., Sale, V. & Kühn, S. How nature nurtures: Amygdala activity decreases as the result of a one-hour walk in nature. Mol Psychiatry 27, 4446–4452 (2022). https://doi.org/10.1038/s41380-022-01720-6
2. Take Breaks
We often get so engrossed in our screens that we forget to take breaks, leading to mental fatigue and burnout. Short breaks allow your brain to reset, which can boost focus and efficiency when you return to your tasks. Taking intentional brain breaks throughout the day allows your mind to recharge and reset, improving your focus and productivity. Try setting a timer for every 45-50 minutes while working and step away from the screen for 5-10 minutes.?
3. Take in a Panoramic View
Our brains are wired to benefit from panoramic views—whether gazing at a mountain range, ocean horizon, or even just an open field. A wide, expansive view has a calming effect on the nervous system, helping to reduce stress and improve focus. Find opportunities throughout your day to step outside or go to a window and look out over a large, open area.
Spend a few minutes observing the horizon, breathing deeply, and relaxing your mind. Wide views activate a part of the brain that calms the "fight or flight" response, helping to reduce anxiety and tension. Expansive views can help you reset your attention, providing relief from the narrow focus of screens. Taking in a panoramic view gives your mind a sense of openness and spaciousness, enhancing creativity and problem-solving.
The Payoff: Gaining Back 3 Years of Your Life
Each of these strategies helps to reduce your screen time by just 1 hour a day. While that might seem small, the long-term effect is profound.
Over the course of a year, this adds up to 365 hours—the equivalent of 15 full days! Over a lifetime of 70 years, this means 3 entire years of your life regained from the clutches of screens.
These are years you can spend investing in your mental and physical well-being, connecting with loved ones, exploring the world, or even enjoying moments of peace and reflection. It’s not just about what you’re cutting out—it’s about what you’re gaining.
Final Thoughts
The opportunity cost of screen time isn’t just in the hours spent online—it’s in the lost opportunities to be present, productive, and at peace. By incorporating these simple strategies—going into nature, taking brain breaks, and gazing at panoramic views—you can reclaim your time and improve your well-being.
But if we take a moment to reflect on how this affects our well-being, productivity, and mental health, we realize that we have the power to make meaningful changes. After all, time is our most precious resource, and it’s up to us to decide how we want to spend it.
?Are you ready to take charge of your screen time and well-being? Learn more about what you can do in my book, Being Seen, and start reclaiming your time and mental health today.
Key Takeaways:
#ScreenTime #Productivity #MentalHealth #WellBeing #Burnout #BeingSeen #DigitalDetox #Neuroscience #Leadership
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Neuroscientist, Professor, author, speaker, child and brain health protector and advocate. Speaking up for the silenced.
1 个月Kersten Fitzgerald MEdStudies GradDipPsych GradCertMH BEd - thank you for sharing- hope you are well- from a country girl??
Thank-you Professor Selena Bartlett for joining us as MC this coming Wednesday to hear what our remarkable Gen Z panel thinks should be done about this. A Big Dialogue, Gen Z Edition: Should U-16s Be Banned From Social Media? 6pm Wed 2 Oct 2024, The Tivoli, Brisbane https://events.humanitix.com/a-big-dialogue-genz-edition-social-media
Mental Health Crisis Clinician
2 个月Well said! And do agree that there certainly is an emotional and the activation of brain activity and am curious if there is sufficient research on young children that have had access to electronic devices their entire life compared to us who grew up without such technology, had a few TV channels and had to get up to change the channel. lol
Founder & CEO at MondoTalk | Launching a Game-Changing Mobile Communication Solution | Polymath & Industry Thought Leader | 30+ Years in Network Software
2 个月Celebrate Life ???? And Make Joyful Memories ????
An important reminder, Professor Selena Bartlett, about productivity, burnout and brain health.