Digital Detox: 5 Tips To Cut Screen Time And Boost Your Memory
Screens are an essential part of our everyday life. But did you know spending too much time behind a screen can negatively affect your memory and cognitive function? Read on for five easy yet effective ways to reduce screen time - and boost your memory and brain power.
The Disadvantages Of Screens
Screens are found in various settings, including living rooms, bedrooms, workplaces, and even our pockets. While technology has made life simpler in many ways, it has its downsides.
Screen usage has been linked to a wide range of problems, including neck and back discomfort, eye strain, weight gain, mood changes, memory lapses, and sleep disruptions.
According to the University of California, prolonged screen exposure impairs your brain's capacity to absorb and remember information. Stanford Lifestyle Medicine Program notes it can:
- The thinning of the cerebral cortex is responsible for processing memory and cognitive functions like decision-making and problem-solving.
- This leads to reduced grey matter volume in the brain, which is essential for memory, emotions, and other cognitive functions.
- Alter grey and white matter volumes in the brain, which can impair the acquisition of memories and learning.
Adding to this, the blue light generated by screens (particularly during late-night scrolling excursions) can interrupt your sleep cycle. During sleep, your brain works hard to organise the memories you've generated throughout the day, filtering through experiences and information and determining what is crucial to retain in long-term memory and what can be kept temporarily or eliminated. This is known as memory consolidation, which occurs predominantly during deep sleep. This mechanism becomes more effective with adequate sleep, resulting in trouble recalling information later.
How Much Screen Time is Too Much?
While there are clear rules for how much screen time children should have, adults are more challenging. As Time magazine points out, many experts need help establishing explicit restrictions for adults since screens are so interwoven in our work and everyday lives. However, most experts agree that adults limit recreational screen time outside of work to less than two hours per day (outside of work activities), while other research indicates that total daily screen time should be kept below eight hours.
5 Tips to Reduce Your Screen Time
1. Track your screen time and habits
Begin by determining how much time you spend on screens and what you accomplish. Apps such as Digital Wellbeing or Memtime can help you measure your use and see how much time you spend on work, social media, and fun. If you discover that mindless scrolling is taking over your day, impose limits- or, better still, uninstall the most distracting apps.
2. Reduce the number of screens you use
Juggling multiple screens simultaneously - like scrolling through your phone while binging Netflix on TV - overstimulates your brain. Try sticking to just one device at a time. If you’re prone to double-screening, try physically separating your devices, like keeping your phone in another room, to reduce temptation.
3. Choose non-digital solutions
Not everything has to be digital. Consider utilising traditional note-taking tools such as pen and paper, swapping Zoom sessions for phone calls, or using a physical planner or bullet journaling instead of a screen.
4. Create clear work boundaries
For many of us, work typically spills over into personal time, contributing to more screen usage. Set clear limits for your work hours, and inform coworkers when you're ‘off the clock’. Turning off work alerts outside work hours will help you regain your free time and decrease needless screen usage.
5. Turn off screens before bedtime
A good night's sleep is essential for keeping your mind alert. Try to avoid using screens at least an hour before bedtime. Set reminders to stay on track, and remove electronics and chargers from your bedroom to create a screen-free zone.
Finally, don't be too harsh on yourself! You don't have to quit cold turkey—start with one or two of these suggestions, and you'll most likely notice an improvement in your health, memory, and general well-being.
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