Smart ways to limit your screen time during lockdown

Excessive screen time during the lockdown may affect our digital health and well-being, experts warn. It may lead to disorders like Text Neck Syndrome and Internet Addiction Disorder (IAD). “Nomophobia (the fear of being without your mobile phone), Phantom Vibration Syndrome (the perception that one’s phone is ringing when it is not) and Selfitis (the obsessive urge to keep taking selfies) are among the other issues,” says Manoj Kumar Sharma — Additional Professor at Service for Healthy Use of Technology (SHUT) Clinic.Here’s what you can do to make digital detox the norm of the day…
Prioritise offline activities
One way of dealing with the constant urge to keep checking your phone is by prioritising offline activities. “Engage
yourself in a real-life conversation, instead. Look for different ways to manage your leisure time,” advises Dr Manoj.
Try digital fasting
Digital fasting means staying away from the virtual world for a day. “You can try doing this on a non-work day. When fasting, you’re allowed to access your phone for only one hour in the morning and one hour in the evening,” says Dr Nitin Anand, a clinical psychologist.
Get off your phone and speak to your child
In the digital age, where both parents and kids love being on their phone, striking a balance might be tough. “In such a scenario, parents should practise what they preach. They can plan activities such as indoor games, discussions, work-out sessions and more,” says Dr Manoj.
Heard about the ‘Phone Basket Concept’ yet?
“The ‘Phone Basket Concept’ involves the entire family deciding on a particular time in the evening, when every member puts his or her phone in the basket. This time is particularly reserved for interactions and activities in the real world,” says Dr Nitin.
Tips to keep you away from your phone
Try the ‘last check’ method. It means last accessing your phone 60 minutes before bed time. It is said to improve your sleep cycle.
Make mealtimes completely gadget-free.
Use ‘smartphone filtering software’. It helps regulate your overall phone usage.
A germ-free gadget is a must at all times
Clean your phone and other frequently-used gadgets at least once in two days. Use dry sponge or anti-bacterial wipes.
Do not forget to clean the phone case.
When cleaning, make sure the device is unplugged.
Screen cleaning kits and gels are available online and in stores.