We are spending an extraordinary amount of time on our devices. Whilst the exact numbers vary by source to source, it is clear that the average person is spending well over a month of every year looking at their phones. A month! (and that’s a conservative figure). Unfortunately, the trade-off for this digital epidemic is more than wasted time, devices are stripping you of your physical health. Here’s a list of the impacts to watch out for – and some tips to overcome them.
Digital eye strain (computer vision syndrome)
Suffering from headaches, blurred vision and tired, dry eyes? Theres a high chance your screen time is the culprit. Prolonged periods staring at screens, paired with poor lighting conditions is a perfect recipe for those bleary eyes we’ve all experienced. Looking at long term effects, new analysis is revealing a sharp increase in near sightedness (myopia) for children and young adults.
Fortunately, there’s several interventions available to reduce the impacts of eye strain. Try reducing your screen brightness at night, reducing glare and carrying eye drops if dryness continues. And don’t forget to get your eyes off those screens every 20 minutes – they’ve been working hard after all!
Poor quality sleep
I’m sure you’ve heard of the motto “work hard, play hard”. You may even live by it, but there’s an underappreciated hero making both of those things possible. Sleep! If you’ve been having restless nights, getting rid of that disruptive blue light should be priority number 1.
The light from our screens suppresses melatonin, our sleep regulating hormone, tricking it into thinking it’s still daytime. As a result, we sleep for shorter periods and may struggle to stay asleep. Luckily, it’s an easy fix – no screens for 1.5 hours before bed, or even better, get that phone out of your bedroom for good.
Musculoskeletal problems
Have you been feeling you age lately? Your phone might be to blame (or perhaps you’re just getting old). The misleadingly cool sounding “tech neck” – neck pain from poor posture, is linked to many hours spent with screens, alongside back pain, sore shoulders and RSI injuries.
The obvious solution is to get up and leave that phone behind, but if you work at a screen all day, consider an ergonomic assessment of your workstation or a stand up desk to get the blood flowing again. If you’re on your phone, try holding it up and out, ensuring you’re head is up and your spine is straight.
Sedentary lifestyle and weight gain
Unless you are exceptional at multi-tasking, it is unlikely that you are simultaneously working out and scrolling the TikTok. Looking at a screen naturally leads to staying still, which naturally leads to weaker muscles, reduced cardiovascular capacity and higher risks of obesity.
I can’t advocate enough for the benefits of getting outside and going for a walk, and with the many podcasts and audiobooks at your disposal, you can stay active whilst consuming all the content you’d like. Want to bring the gym to your office? Try swapping your seat for an exercise ball or trying a walking pad to bump up your step count. If you’ve got a lunch break, make the most of it! Choose a midday stroll rather than a midday scroll – even better when paired with a good chat with a colleague.
Health is Wealth
While our digital devices offer convenience, connection, and endless entertainment, they come at a real cost to our physical health. From strained eyes and sleepless nights to aching backs and sedentary routines, the impacts of digital addiction are as widespread as they are preventable. The good news? A few mindful changes—like limiting screen time, improving posture, and prioritizing real-world activity—can go a long way toward restoring balance.
You’ve got this!