Reflecting on my post-vacation habits for my wellness journey blog, I was struck by a realization. My body movement had dwindled, my water intake had dropped, and my sleep was elusive again. My weight loss, which had be on a steady decline during vacation, now seemed to be stuck in a rut. As I wrote my blog post my a light bulb went off. A habit of significant increase in screen time – more TV, more scrolling, less reading had picked back up right where it left off once we returned home.
On vacation, the television was a distant thought as my boys kept us on our toes. We were adventurers exploring new cities, leaving little room for the idle screen time. So, here’s my take on how screen time – from television, social media scrolling, and video games – can play a sneaky role in your weight and weight loss goals.
You know, back in the day, screen time wasn’t a thing. We’d be out and about, always on the move. But now? We’re all guilty of a Netflix binge or two. And who can blame us? It’s a digital world. But here’s the thing, screens don’t inherently cause weight gain. It’s just that the more time we spend scrolling, the less time we’re moving. It’s not rocket science – the less active we are, the less energy we burn. And let’s not even get started on the sneaky snacks we consume while watching our favorite shows. Plus, the endless ads for those mouth-watering junk foods don’t help either.
In this digital era, our lives revolve around screens, don’t they? But, hear me out, screen time isn’t necessarily the villain it’s often made out to be. Remember how we used to watch Sesame Street or Mister Rogers? Those educational shows shaped us, didn’t they? Fast forward to today, we have apps and programs that can be just as enriching for our kids. And what about those video calls? They’ve been a lifeline in connecting us with our distant loved ones. Plus, let’s not forget the positive impact of those home workout videos. So, let’s not demonize screens entirely, they too have their silver linings. “Watching something with high-quality educational content that is engaging or FaceTiming with friends and family is going to have a different level of engagement and stimulation versus passively watching television shows in the background,” says Dr. Amanda Velazquez.
Ever feel like your eyes are playing tricks on you after staring at your phone for too long? Or maybe you’ve noticed a dull headache creeping in after a Netflix binge? You’re not alone. So let’s talk about it. Let’s dive into the reality of being glued to our devices and some easy-to-follow tips to help us break free. Trust me, your body and mind will thank you! These are just some of the ways that too much screen time can mess with our health.
- Body Weight and Wellness: Remember those summer days when we’d run around the park, climb trees, and chase fireflies until dusk? Now, it seems like we’re more likely to be found curled up on the couch, controller in hand, or binge-watching our favorite shows. This shift towards more sedentary pastimes has sneaky implications for our health, including a sneaky weight gain that can creep up on us. But it’s not just about the number on the scale – our heart health takes a hit too, potentially leading to increased blood pressure, cholesterol, and even diabetes. So, next time you reach for the remote or the game controller, maybe give a thought to those carefree park days. Your heart will thank you.
- When Sleep Eludes: You know those nights when you’ve curled up in bed, but sleep just won’t come? You might want to consider your screen time. The glow from our beloved devices can often throw our brain’s sleep cycle for a loop. I’ve found that banishing screens from the bedroom and giving myself a screen-free hour before bed has made a world of difference. Try it, and you might just find yourself sinking into a deeper, more restful sleep.
- That nagging ache in your neck and back – You know, the kind that feels like you’ve been carrying a backpack full of heavy textbooks for too long? That’s what happens when we get sucked into our screens for hours on end. The slouched shoulders, the craned neck – it all leads to a dull, persistent pain in our necks and backs. So here’s a little trick I’ve learned: every once in a while, get up and move around. Stretch a little, take a short walk – anything to break the monotony of being seated all day. And that chair you’re sitting on? Make sure it’s giving your back the support it needs. Oh, and try to keep your device at eye level.
- Feeling blue and restless: Sitting in front of screens all day can really start to weigh on your mind and spirit. I’ve seen it in myself and others – too much screen time can dim your mood and stir up feelings of unease. Some experts even suggest a link between high screen time, depression, and even suicidal tendencies. And personally, I’ve noticed that it’s harder to pick up on people’s emotions when most of our interactions are digital. It’s something to think about, isn’t it?
In light of the not-so-rosy side effects of too much screen time, it might be worth taking a moment to evaluate our own digital habits, for our wellbeing and even our waistlines. Here’s some advice from the experts on how to dial down our screen time and dial up our activity:
- Remove any/all screens from bedrooms.
- Eat without electronics: eating with electronics can lead to mindless/distracted eating, which has been associated with anxiety, overeating, and weight gain.
- Enjoy screen time on weekends, versus weekdays: Sit down and watch television on the weekend. Ideally, you should watch two hours or less of TV each day.
- Develop a screen time rule: Come up with ideas for fun activities to do instead.
- Enjoy physical activity after supper: Take a walk, ride bike, or engage in an outdoor game.
- Dance: Turn the TV, tablet or phone off, turn up the music and have a dance-off.
- Move about while watching television.
- See how may pushups or jumping jacks you can do during commercials.
My summer resolution is about reconnecting with myself and my family, away from the digital world. Instead of waking up with my phone, I plan to start my day in God’s word and a personal development book. Next on the agenda? Getting physical – whether that’s a family stroll or a living room workout, rain or shine.
To help me break free from my phone’s magnetic pull, I’m on the hunt for a traditional alarm clock – remember those? And to cap off the day, I’m swapping screen time for some ‘me’ time; losing myself in a book or exploring new ideas through a podcast.
A word of wisdom from my dear friend Marnie Pauly – Simply Marnie Pauly: keep an eye on your phone’s screen time stats, and set boundaries. Have you got any digital detox tips to share?