Screentime Management
- dnyaneshchaudhari0
- Jul 1
- 5 min read
Updated: Jul 8
Chetan Anand
Digital Trust Leader and National Cyber Security Scholar
Chetan Anand comes with more than two decades of professional experience. He has rich experience in industries such as IT, ITES, Fintech, Healthcare/Pharma, Manufacturing and R&D in various capacities including Technical, Managerial and Leadership roles.
He is an EdTech expert and a thought leader with widely published contributions including peer-reviewed international and national journals.
Weblink: Chetan Anand | LinkedIn
Screentime management is an important component of digital wellness. Managing screen time is crucial for students and teachers alike, to maintain a healthy balance between academic responsibilities and personal well-being.
The ill-effects of screentime overuse impacts physical health, mental health, academic performance, social development and may cause brain rot.
Physical Health
Sleep disturbances
Screen time, especially before bed, can disrupt sleep patterns due to the blue light emitted from devices, leading to difficulty falling asleep and reduced sleep duration.
Obesity
Excessive screen time often replaces physical activity, contributing to weight gain and obesity.
Eye Strain
Prolonged screen use can cause eye strain, headaches and potentially contribute to near sightedness.
Musculoskeletal Problems
Poor posture and repetitive movements while using devices can lead to neck, back, shoulder and wrist pain.
Mental Health
Anxiety and Depression
Studies have linked excessive screen time to higher rates of anxiety and depression, particularly among adolescents.
Emotional Regulation Issues
Excessive screen time can hinder the development of emotional regulation skills, potentially leading to increased aggression and difficulty understanding and managing emotions.
Low Self-Esteem
Exposure to curated online content and social media can lead to negative self-comparisons and feelings of inadequacy.
Attention Deficits
Reduced attention spans and difficulty focusing are commonly reported with excessive screen time.
Academic Performance
Lower Test Scores
Studies suggest that excessive screen time can negatively impact academic performance, potentially due to decreased attention, memory and learning abilities.
Reduced Focus and Concentration
Students with high screen time may struggle to concentrate in class and retain information effectively.
Impaired Cognitive Development
Excessive screen time can hinder cognitive development, including language and literacy skills, critical thinking and reasoning.
Social Development
Social Isolation
Excessive screen time can reduce opportunities for face-to-face interactions, potentially leading to social isolation, loneliness and difficulties in forming and maintaining relationships.
Impaired Social Skills
Limited social interaction can hinder the development of essential social skills, such as communication, empathy and cooperation.
Behavioural Problems
Excessive screen time has been linked to increased behavioural issues, including aggression and impulsivity.
Excessive social media use Social media can create a constant need for validation and comparison to others, and excessive usage can lead to negative self-talk and decreased self-esteem.
Brain Rot And Mitigation:
Brain rot describes internet content deemed to be of low quality or value, or the supposed negative psychological and cognitive effects caused by it. The term also more broadly refers to the deleterious effects associated with excessive use of digital media in general, especially short-form entertainment and doomscrolling, which may affect mental health. It is the state of mental fogginess and cognitive decline that results from excessive screen engagement.
Hours of scrolling through the internet and consuming massive amounts of meaningless content, often while multitasking, can overstimulate the brain. People are spending this time glued to their screens, which hinders the potential for other more productive and fulfilling tasks. Watching hours of reaction videos may be seen as a waste of time. The competitive nature of some unboxing videos can cause anxiety or feelings of inadequacy. In the age of artificial intelligence, there is a potential for misinformation: Not all reaction videos provide accurate or reliable information.
Mitigation
This time could be spent developing hobbies, good friendships, studying or numerous other things.
Practice mindfulness techniques, such as deep breathing exercises or meditation, to improve focus and reduce stress.
Being mindful of how much time you spend watching the videos.
Engaging in mentally stimulating activities.
Reading helps keep your mind sharp, improves focus and expands your knowledge base.
Spending time in nature can have a calming effect on the mind and body.
Teachers are encouraged to pursue the Government of India recognized ISAC Cyber Crime Intervention Officer certification (CCIO), under AICTE NEAT 2.0, approved by the Ministry of Education.
Effective strategies for students to maintain good screentime
Time Management
a. Set Dedicated Study Periods: Allocate specific times for studying and stick to them. Use tools like calendars or planners to organise your schedule.
b. Limit Non-Academic Screen Time: Reduce time spent on social media, gaming and streaming during study hours.
Prioritize tasks
Use screens for academics first-assignments, studying, research-before entertainment.
Digital Detox
a. Regular Breaks: Take breaks from screens to engage in offline activities like reading, exercising or socialising.
b. Technology-Free Zones: Create areas where screens are not allowed, such as your bedroom or dining area.
Sleep Hygiene
a. Screen-Free Bedtime Routine: Disconnect from screens at least one hour before sleep to improve sleep quality.
b. Night Mode or Blue Light Filters: Use these features on your devices to reduce the impact of screen time on sleep patterns.
Physical Health
a. Exercise Breaks: Incorporate physical activities like walking, stretching or sports into your daily routine to counterbalance sedentary behaviour.
b. Mindful Posture: Pay attention to your posture while using screens to avoid musculoskeletal problems.
Productivity Techniques
a. Pomodoro Method: Study for 25 minutes, then take a 5-minute screen-free break. It boosts focus and reduces burnout. Work in short, focused intervals with breaks in between to maintain productivity.
b. To-Do Lists: Create lists to prioritise tasks and stay organised.
App-Based Tracking
Screen Time Apps: Use apps to monitor and limit your screen time. These can help you stay aware of your usage and make adjustments as needed.
Offline Study Techniques
a. Pen and Paper: Try studying with traditional methods like writing notes by hand to reduce screen dependency.
b. Implementing these strategies can help students navigate the digital landscape while maintaining a healthy balance.
Ergonomic workspace
Ensure good posture and lighting to reduce screen fatigue.
Involve peers, teachers or parents
A buddy system or regular check-ins can keep habits in check.
Role Of Teachers In Effective Screentime Management
Teachers play a vital role in modelling and reinforcing healthy screentime habits. Here’s how they can weave these strategies into their daily routines and classroom culture:
Practice digital discipline
Keep personal screen use during class to a minimum.
Share your habits
Let students know how you manage your own screentime-it builds trust and sets a good example.
Mini lessons on tech balance
Include short weekly sessions on focus techniques, digital detox ideas or app awareness.
Limit passive consumption
Opt for interactive tools like quizzes, polls or collaborative docs over lengthy videos.
Screen-free buffer zones
Establish parts of the classroom or the institute day (like lunch time) as device-free.
Consistent messaging
Share strategies and goals with parents so students hear the same expectations at home and school.
Offer resources
Newsletters or workshops on digital wellness can bring families into the conversation.
It is important to remember that students and academicians should also enjoy the world beyond their screens and can benefit from less screen time. Parents and teachers play a crucial role in setting an example by managing their own screen time, managing and reducing screen time by raising awareness, setting boundaries, understanding the potential risks of excessive screen usage and implement strategies to overcome excessive screentime usage.