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Over the past years, we all have become addicted to screen time, especially during the phase of COVID-19, when we all were stuck at home and learned to stay online to complete our tasks or keep ourselves entertained with social media. But what we didn't see coming was the impact it had on our mental health. We begin to procrastinate on tasks, forget to connect to the outside world, forget how to keep ourselves focused and reduce distractions; as a result, we begin to get stressed, which starts impacting our mental clarity. In this blog, we will discover how to improve mental clarity, reduce screen time and investigate different solutions to mental health issues.
Mental clarity is all about thinking clearly, focusing effectively, and keeping our minds sharp. It allows us to process information quickly, make good decisions, and perform tasks accurately. Mental clarity is crucial for productivity, creativity, and overall brain function. When our minds are clear, we think more clearly, remember things better, and solve problems more effectively.
Before we delve into the impact of screen time on our mental health and clarity, let's first understand what screen time is. Screen time is spent using electronic devices with screens, such as smartphones, tablets, computers, televisions, and gaming consoles. It includes recreational and non-recreational activities, from browsing the internet and using social media to watching videos, playing video games, and completing work or school-related tasks. Many spend significant portions of their day engaged with electronic devices for various purposes in our modern society. This frequent engagement, especially with devices emitting blue light like smartphones and computers, has disrupted our natural sleep patterns. The blue light from these devices can interfere with the production of melatonin, a hormone crucial for promoting restful sleep. As a result, we may struggle to initiate, maintain, or achieve the deep sleep necessary for optimal cognitive performance and mental clarity.
When you don't get proper rest and sleep, you lose the ability to think clearly, which can leave you feeling stressed and anxious most of the time. Stress and anxiety impact our mental health and peace. So, how do we reduce our screen time and improve our mental health?
1) Sleep Routine - For good mental health, giving our brain the proper rest is essential. Therefore, as the doctor's doctor suggests, we must try sleeping for 7-8 hours daily. We must refrain from using screens like phones or laptops for too long to reduce screen time. We must learn to set a sleep routine and fix timings to keep putting our gadgets away and go to a proper and relaxed sleep.
2) Indulge in hobbies—During the week or day, we must learn a new hobby that helps us avoid our gadgets. This indulgence in hobbies will improve our focus and concentration and relieve us of the stress and anxiety we have been facing.
3) Practice Mindfulness and Meditation: Incorporate mindfulness and meditation into your daily routine to cultivate mental clarity and reduce stress. Spend a few minutes daily practising deep breathing exercises, guided meditation, or mindfulness techniques to quiet the mind and enhance focus. One can quickly look for apps for mental health, like the Focus Monk mental health app, which can help you practice mindfulness strategies and reduce stress.
4) Start Screen-Free Zones and Times: Designate specific areas of your home, such as the bedroom or dining room, as screen-free zones to promote relaxation and reduce screen exposure before bedtime. Additionally, set aside specific times during the day when screens are off-limits, allowing yourself to disconnect and recharge. For example, when you are sitting at the dining table ready to enjoy a meal, then ensure that it is a screen - a free zone; that way, you will enjoy your meal mindfully, relax, give yourself a break from the screen and speak to your family, friends or colleagues peacefully.
5) Consider regular breaks - Incorporate regular breaks into your screen time routine to give your eyes and brain a rest. Follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away to reduce eye strain and prevent digital fatigue. Working on a screen for a more extended period can make you feel exhausted; therefore, incorporating focus apps can help you work on regular breaks that will help you relax your eyes and brain and feel reenergized and ready to go back to work again. This method will help you boost strong mental health and clarity.
6) Engage in Physical Activity: Did you know that oxygen is the main source of keeping your brain healthy and in good condition? Besides good sleep, excellent exercise helps you generate good oxygen levels for your brain and body. Regular exercise has been shown to improve cognitive function, enhance mood, and reduce stress. Incorporate physical activity into your daily routine, whether walking, practising yoga, or hitting the gym. Exercise can help clear the mind, boost energy levels, and improve mental clarity.
Maintaining mental clarity amidst constant screen exposure can be challenging in today's digital age. However, we can reclaim clarity of mind and unlock our full cognitive potential by implementing strategies to reduce screen time and prioritize mental well-being. Along with these strategies, if one indulges themselves with focus apps or apps for mental health, it can help them figure out free screen time zones, create a good sleep routine, and help them figure out good mindful practices. These changes in the lifestyle will help you improve mental clarity and enhance focus. Apps like the Focus Monk mental health can help you with the best practices to reduce screen time, stress and anxiety, improve focus and boost strong mental health.