Ever feel like you’re glued to your screen all day? Whether it’s a computer, tablet or smartphone, screens dominate modern work life. However, too much screen time can be harmful. Let’s dive into what ‘screen time’ really means, why it’s crucial to cut it down, and some handy tips to help reduce screen time at work.
What Do We Mean by ‘Screen Time’?
Screen time is precisely what it sounds like: the time spent looking at a screen. It could be for work, socialising or entertainment. It’s mainly about the hours spent staring at a computer monitor at work. But it can also include glancing at phones or tablets during breaks.
With remote work becoming more common, screen time has shot up for many. And that’s not always a good thing.
Importance of Reducing Screen Time
So why should one care about reducing screen time? It’s not just about avoiding headaches and eye strain, though that’s a big part. Spending less time on screens can improve overall health, boost productivity and enhance well-being. Less screen time means more opportunities to move around, reduced stress and more real-world interactions.
Providing employees with the proper knowledge and awareness can help them reduce screen time.
Display Screen Equipment (DSE) training course is designed to help employees use screens more safely and ergonomically. DSE training course emphasises the importance of taking regular breaks and helps employees properly use screens and set up workstations.
Tips to Reduce Screen Time at Work
1. Take Regular Breaks
Sounds simple, right? But it’s easy to forget. Place a timer to remind you to take a break every hour. Just being a few minutes away from the screen can make a big difference. Stand up, stretch or walk around. It’ll help rest your eyes and refresh your mind. These short breaks also boost circulation and reduce the risk of repetitive strain injuries, helping you stay more alert and productive.
2. Use the 20-20-20 Rule.
After every 20 minutes, try to look at a spot that is 20 feet away for 20 seconds. This helps minimise eye strain and gives your eyes a chance to relax. It’s a small habit that can have a significant impact over time. Plus, it serves as a mental break, improving overall focus and productivity. Practising this rule can prevent long-term eye damage and maintain better eye health.
3. Ergonomic Workstation Setup
An ergonomic setup can reduce the physical strain of working at a computer. Ensure your chair, desk and screen are set up to support good posture. Assessors who have undergone proper DSE assessors training can evaluate and advise on the best setups to minimise discomfort and risk of injury. Proper ergonomics can also prevent long-term musculoskeletal issues, enhancing comfort and efficiency.
4. Schedule Screen-Free Time
Block out parts of your day where you step away from all screens. Use this time to engage in non-screen activities like reading a book, walking or talking to a colleague face-to-face. These activities can refresh your mind and provide a healthy balance to your screen-heavy workday. Regular screen-free periods can improve mental clarity and reduce digital fatigue.
5. Limit Non-Essential Screen Use
Be mindful of how you use screens outside of work tasks. Limit browsing, social media and video watching during work hours and save these activities for designated break times. This helps maintain productivity and keeps your focus on work-related tasks. Reducing non-essential screen time also minimises distractions and enhances overall work quality.
6. Use Blue Light Filters
The blue light from monitor screens can disrupt sleep and strain your eyes. Use blue light filters on your devices or invest in blue light-blocking glasses. Most modern devices have a night mode that reduces blue light exposure. This not only protects your eyes but also helps maintain better sleep patterns. Consistent use of blue light filters can reduce the chances of digital eye strain and improve sleep quality.
7. Incorporate Movement into Your Routine
Instead of sending an email, walk over to a colleague’s desk. Take phone calls standing up or while walking. Little movements throughout the day can break up prolonged sitting and screen periods. These actions also improve blood circulation and reduce the risks associated with prolonged sitting. Incorporating movement can boost energy levels and enhance overall well-being.
8. Opt for Paper When Possible
Sometimes, old school is best. Print out documents to read or edit on paper. Use a notebook for jotting down ideas and to-do lists instead of digital apps. This can reduce eye strain and give you a break from screens, making tasks feel more tangible and engaging. Utilising paper can also enhance concentration and information retention.
9. Practice Mindfulness
Mindfulness can help minimise stress and improve focus. Take a few minutes each day to meditate or simply sit quietly. Focus on your breathing and let your mind relax. This can be a great way to reset during a hectic day, promoting mental clarity and emotional stability. Regular mindfulness practice can enhance resilience and reduce anxiety.
10. Set Clear Boundaries
It’s important to set boundaries between work and personal time. Avoid checking emails or doing work-related tasks outside of work hours. This prevents burnout and ensures you have time to recharge. Clear boundaries allow for better work-life balance and improved mental health. Sticking to these boundaries can increase overall satisfaction and productivity in both personal and professional life.
Conclusion
Reducing screen time at work is essential for maintaining health and productivity. One can make a big difference by taking regular breaks, setting up an ergonomic workstation and being mindful of screen use. Incorporate these methods into your daily routine and observe how much better you feel. And don’t forget that even small changes can lead to significant improvements.
