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Digital Wellness

Posted in Healthy People, tagged , , , , , on October 17, 2022| 1 Comment »

an open laptop with a screen that reads "reset"

Recently, The Ohio State University added Digital Wellness to its Dimensions of Wellness to join the existing nine dimensions: career, creative, emotional, environmental, financial, intellectual, physical, social and spiritual wellness. Although each of these dimensions is separately named, it’s important to recognize that they overlap and are interconnected. All the dimensions contribute to one’s overall sense of well-being. If someone is not digitally well, for example, their behavior could impact their physical, social, and emotional wellness.  

According to the OSU Office of Student Life, “a digitally well person considers the impact of virtual presence and use of technology on their overall well-being by taking steps to create sustainable habits that support their values, goals, community, and safety.” One way to do this is to set healthy boundaries and limits around your use of technology and screentime. Consider the following question: most days, do you feel like you are in control of technology, or is technology in control of you? If you would like to take action and set more healthy parameters around your technology use, the OSU Chief Wellness Officer offers the following steps to move toward digital wellness:

  • Set limits on screen time. You can track your screen time through the settings of many devices or by using an app designed for that purpose.
  • Stay grounded and connected. Take time to disconnect from devices and connect with others “in real life”.
  • Show your best self. Before posting on social media, think about whether the content is hurtful or appropriate for yourself or others. 
  • Avoid Zoom fatigue. Take “camera off” breaks and stand up whenever possible.

Our OSU Extension Live Healthy, Live Well team has been talking about digital wellness for the past couple of years. If you are already practicing these behaviors or are looking to learn more, check out our articles on:

Digital Minimalism – defined as “a philosophy of technology use in which you focus your online time on a small number of activities that strongly support the things that you value, and then happily miss out on everything else”.

Digital Decluttering – much like a gardener regularly checks on and weeds their garden space, take the time to regularly stop and reflect on how your technology use contributes to your overall well-being and helps you to enjoy and find meaning in your social media use.

Digital Detoxing – regular, intentional unplugging to reap the benefits of technology while minimizing its harms.

However you practice or refer to digital wellness, take time today to assess how you use technology in your personal and professional life and how it contributes to your overall well-being, whether positively or negatively.

Written by Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Reviewed by Amanda Bohlen, Family and Consumer Sciences Educator, OSU Extension Washington County

Sources:

Melnyk, B. M. & Carson, M. (2022). A guide to conquering the digital world. Ohio State Alumni Magazine. https://alumnimagazine.osu.edu/story/digital-world-wellness

The Ohio State University Office of Student Life (2022). Digital Wellness. https://swc.osu.edu/wellness-education-and-resources/ten-dimensions-of-wellness/digital-wellness

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Thinking Outside the Box

Posted in Healthy People, Healthy Relationships, tagged , , , , , on December 9, 2021| Leave a Comment »

a gift-wrapped box

With the holiday season comes gift-giving to our young people. Often, the gift box contains new technology for our teens and even younger children. The device could be a first cell phone, tablet, or even a laptop. When our young people exhaust playing with toys, we default to technology as the next level of gifts. My children are young adults now, but I can remember back to the iPod, laptops, Nintendo DS, Wii, and smartphones opened from the boxes at Christmas. For my son, we waited until 13 for his first phone, but for my daughter, we surprised her a year early at 12. As adults, we were in control, and we decided when they would get access. However, looking back, I would have delayed gifting some technology until later. 

It does not have control when it is in the box, but once you open Pandora’s technology box, devices can control a person. It is hard enough as adults to have the willpower to set down our devices. Young people struggle even more without fully developed will-power or self-regulation. Healthy boundaries are good to provide and can benefit children’s mental health. Setting technology boundaries before a device is out of the box or turned on for the first time is the best practice.

Some best practices include setting up data limits. If the data runs out, they can still use the device as a phone or in Wi-Fi, but they have just exhausted their “connected time”. Most phones now come with a screen time feature that limits time on certain apps, at certain times of the day, or which apps can be downloaded. Use these features to help enforce the guidelines, but do not depend on them alone. The Internet is a dangerous playground for youth to access unsupervised. Set restrictions on which types of websites they can visit and ensure all Internet use is done in public spaces.

Phones also have helpful features, like knowing your children’s location or contacting them after school. Some educational apps will help youth study and learn about different topics. Show your youth how they can be content creators rather than just consumers. Many apps teach youth coding to create the app versus just consuming the app. Ohio 4-H just launched a program called Clovers CODE, which helps youth in 4-H learn to create apps and the code behind the app.

Modeling guidelines is also important. If your family rule is no phones in bedrooms, then have a family charging station in a central place in the home. Introduce a “no phones at dinner time” rule and abide by that. Show your children that immediate responses to their friends are not urgent and can wait by delaying your own replies. And instead of spending time on devices, enjoy time together this holiday playing family games.

As you wrap up all your boxes this holiday season, do not forget to think outside the box and set your family boundaries before the technology is gifted to your children.

Written by Mark D. Light, Ph.D., Leader, Ohio 4-H STEM & Digital Engagement Innovations

Reviewed by Jenny Lobb, MPH, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

References:

Abi-Jaoude, E., Naylor, K. T., & Pignatiello, A. (2020). Smartphones, social media use and youth mental health. Canadian Medical Associaton Journal, 192(6), E136-E141. https://www.cmaj.ca/content/192/6/E136

Dempsey, S., Lyons, S., & McCoy, S. (2019). Later is better: Mobile phone ownership and child academic development. Economic and Social Research Institute. http://aei.pitt.edu/101971/1/RB201903_01.pdf

Wiles, B. B., Schachtner, L., & Pentz, J. L. (2016). The New Screen Time: Computers, Tablets, and Smartphones Enter the Equation. Journal of Extension, 54(2), 10. https://tigerprints.clemson.edu/joe/vol54/iss2/10/

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Digital Decluttering

Posted in Healthy People, Healthy Relationships, tagged , , , , on August 17, 2021| Leave a Comment »

a computer with a refresh sign displayed

Last month our colleague Dr. Mark Light wrote an article about digital minimalism and encouraged us to take a 30-day digital decluttering challenge. Like Mark, I made the decision to delete the Facebook app from my phone this past year, and I have to say I don’t miss it! I was finding that for me, the stress and frustration I experience when I see political banter and misinformation circulating social media outweighs the joy of sharing personal photos, experiences, and updates on a regular basis. I now check Facebook about once a week from a browser to make sure I’m not missing any major life updates from close friends and family, but it is no longer part of my daily life. In doing so, I have found a way to personally practice digital minimalism – “a philosophy of technology use” from Cal Newport “in which you focus your online time on a small number of activities that strongly support the things that you value, and then happily miss out on everything else.”

While this approach has worked for me, I recognize that not everyone may be ready to take such drastic actions as deleting social media apps from devices, even if they feel the urge to do some digital detoxing. In fact, some experts acknowledge that it may not be realistic to completely “break up” with social media. Chris Stedman, author of IRL: Finding realness, meaning and belonging in our digital lives, says “if we’re going to have a healthier relationship with social media, we’ve got to stop thinking of it as a mindless activity and start thinking of it as a meaningful one with the potential to reveal certain truths about ourselves.”

gardening gloves weeding a garden

Doing regular self-reflection and decluttering, much like a gardener would regularly check on and weed their garden space, can help you enjoy and find meaning in your social media use. For example, rather than endlessly scrolling through a social media feed, you might choose to stop regularly and assess what emotions are evoked by the content you’re reading. Does your social media use bring you joy and amusement, or does it leave you feeling anxious, discouraged, or frustrated? If the latter, you may do some decluttering by choosing to unfollow certain people or accounts. Taking regular breaks from social media can also be helpful. These are not permanent break-ups, but more like sabbaticals or vacations to disconnect and see life from a different perspective.

Whether you choose to become a digital minimalist or to simply do some digital decluttering, I encourage you to consider how digital detoxing could benefit you today.

Sources:

Aina, M. (2021). Glued to your phone? Here’s how to rethink your relationship with social media. NPR Life Kit. https://www.npr.org/2021/07/16/1016854764/social-media-balance-relationship-boundaries

Newport, C. (2019). Digital minimalism: Choosing a focused life in a noisy world. https://www.calnewport.com/books/digital-minimalism/

Written by Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County.

Reviewed by Lisa Barlage, Family and Consumer Sciences Educator, Ohio State University Extension, Ross County.

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Digital Minimalism

Posted in Healthy People, Healthy Relationships, tagged , , , , , on July 26, 2021| Leave a Comment »

a computer with a reload icon that reads "reset"

With a year of COVID behind us, we found that not being able to have face to face meetings and events forced us into more digital means of connecting. Youth experienced online school, employees worked from home, and even our entertainment and socialization involved technology – and all of this technology in our homes caused a digital fatigue. While there was somewhat of a reprieve in the summer, our smartphones still kept us digitally connected.

In September 2020, I discovered a book by Cal Newport, a Computer Science Faculty member at Georgetown University, called Digital Minimalism. He defines digital minimalism as “a philosophy of technology use in which you focus your online time on a small number of activities that strongly support the things that you value, and then happily miss out on everything else”. Ironically, even though he teaches Computer Science, he has never been on social media. The other interesting thing I found was that he authored this book pre-Covid. Even though I enjoy technology and like to stay up on the latest digital gadgets, I was already feeling the fatigue of being attached to my phone 24/7. I decided to take his 30-day digital decluttering challenge consisting of three steps:

  1. Define your technology rules and limit your technology use
  2. Take a 30-day break from a specific technology, i.e., social media
  3. Reintroduce technology slowly

I decided to take a 30 day break from Facebook, which for those who know me is a challenging thing to do, as I have been on Facebook for 15 years. On October 4, I deleted the app off my devices and told my co-workers I would not be on Facebook for a month. While not intentional, my 30-day experiment ended the day after the Presidential election, so the biggest joy that I had was not having to see all the political banter. Overall, I only felt I missed two things while I was not on Facebook for 30 days: my daughter’s senior pictures that the photographer posted, and her senior night volleyball pictures, which my wife showed me on her phone. Prior to this experiment I was spending two hours a day on Facebook, or 1/12 of my day, or essentially one month of each year!

Cal Newport shares other ways of continuing in digital minimalism after completing the initial 30-day challenge, such as deleting apps on your phone that you frequent the most. I never put the Facebook app back on my phone after last November, and I now have to log in to a web browser to see Facebook. This extra step makes it harder to connect and I do not log on too frequently. Ultimately, most of us remember a time when we survived without being connected 24/7. I encourage you to set your own 30-day digital minimalism challenge, and then keep exploring ways to reduce your technology use and “happily miss out on everything else”.

Sources:

Alevizou, G. (2020). Virtual schooling, Covid-gogy and digital fatigue. Parenting for a Digital Future. https://blogs.lse.ac.uk/parenting4digitalfuture/2020/04/08/virtual-schooling-covid-gogy/

Newport, C. (2019). Digital minimalism: Choosing a focused life in a noisy world. https://www.calnewport.com/books/digital-minimalism/

Written by Mark D. Light, Ph.D., Leader, Ohio 4-H STEM & Digital Engagement Innovations

Reviewed by Jenny Lobb, MPH, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

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Teens and Screens: What Parents Should Know

Posted in Healthy Relationships, tagged , , , , on June 25, 2020| Leave a Comment »

As I recently reminisced with a group of friends, interwoven in our conversation were comments about our use of technology when we were teens. We wrote letters to one another instead of sending emails. We made very short long-distance calls rather than texting. We even took photos on a camera with film that had to be developed!

In the last week I have become the parent of a teenager. This is a time of transition in my parenting style. We want to raise young people who can not only function on their own but make good and wise choices and be of benefit to others and society. Therefore, we should be well-informed parents on the topics below when it comes to teens and screens.

Cyberbullying: Bullying is a tale as old as time, but technology allows for increased opportunities to harass others without limitations of time and space. This often leads to silent and continued suffering for teens. One of the best resources that I have found on this topic is from the Cyberbullying Research Center. This is co-directed by two professors of criminal justice from the University of Wisconsin and Florida Atlantic University.

They define cyberbullying as: “willful and repeated harm inflicted through the use of computers, cell phones, and other electronic devices. This includes incidents where adolescents use technology to harass, threaten, humiliate, or otherwise hassle their peers.” According to their research over the past 13 years, 28 percent of students have experienced cyberbullying in their lifetimes.

Online predators: A 2014 Oklahoma State University study explored teacher and counselors’ perceptions of preventing sexual assault from online predators. They identified five themes that contribute to this problem including lack of parental supervision, social networking websites and chat rooms, teenagers need for relationships, instant gratification among teenagers, and lack of education for parents. A Cornell University study from 2013 showed that many parents were underestimating risky online behavior of their children.

One idea I find particularly interesting is creating a family online safety contract with expectations for both child/teen and parents. There are lots of examples to set the stage for some great discussions about boundaries. Having “parental controls” turned on is not the same as having conversations with your tweens and teens about expectations while online.

The lingo: I laughed at a t-shirt I saw the other day that said, “No one prepares you for the transition from Ma-ma to Mommy to Mom to Bruh.” Teens have always had their own language. One way to decode or to better understand abbreviations and acronyms is through the Common Sense Education Digital Glossary or Cyberbullying Research Center Glossary. They can help you understand vamping and doxing, the difference between TikTok and Yik Yak, YOLO, FOMO, PAP and POS.

All in all, the worst thing we can do as parents is hand youth a tablet, phone or laptop and just hope they will be safe. We wouldn’t say, “Here’s a car. Drive it whenever you want, however you want, anywhere you want.” The most important thing we can do is to talk with our tweens and teens about the good and the bad and set clear expectations. Adolescents don’t think about the future or consequences the same way that adults do. That is why they have us in their lives. It is both a great privilege and challenge to be in this interdependent coaching phase of parenting a teen.

Written by: Emily Marrison, Family and Consumer Sciences Educator, Ohio State University Extension Coshocton County

Reviewed by: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Sources:

Cyberbullying Research Center (2020) Summary of Our Cyberbullying Research (2007-2019) https://cyberbullying.org/summary-of-our-cyberbullying-research

Baghurst, T., Alexander, R., Tapps, T. (2014) Academic Exchange Quarterly Winter Volume 18, Issue 1 Ways To Protect Students From Online Predators. http://rapidintellect.com/AEQweb/t5414v4.pdf

Segelken, H.R. Cornell Chronicle (October 202, 2013) Parents could be clueless about risky online behavior. https://news.cornell.edu/stories/2013/10/parents-could-be-clueless-about-risky-online-behavior

PureSight Online Child Safety (2020) Family online safety contract. https://puresight.com/Useful-tools/family-online-safety-contract.html

Common Sense Education (2020) Digital Glossary. https://www.commonsense.org/education/digital-glossary

Hinduja, S. and Patchin, J.W. Cyberbullying Research Center (2020) Glossary: Social Media, Cyberbullying, & Online Safety Terms To Know https://cyberbullying.org/social-media-cyberbullying-online-safety-glossary.pdf

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Are Video Games OK?

Posted in Healthy Relationships, tagged , , , on June 11, 2020| 1 Comment »

Today’s topic is one that comes up often in discussions on screen time: are video games safe for my children to play? It is a complicated question with no easy answer, but I wanted to share some of the latest research.

It is first helpful to define what we mean by a video game. Games have a wide variety of intended audiences and purposes. They range from education focused (like math or words games) to competitive skills games (like sports and racing) to those that are primarily focused on killing and violence. University of Minnesota Extension offers some positive results from the healthy, balanced use of video games. These include increasing motivation for children, quick and clear feedback about performance, and they can promote a feeling of mastery for their participants.

For the purposes of this article, we will focus on research about violent games, because these are usually the games parents and grandparents are most concerned about.

First off be familiar with the Entertainment Software Rating Board (ESRB) ratings listed on the box. E is appropriate for Everyone, age 6 and up. E+ is appropriate for ages 10 and up. T means appropriate for Teens or youth age 12 and up. M ratings are for mature audiences and are not appropriate for any age youth. Parents are responsible to use these ratings, as most stores do not enforce them.

Over the past few years, there has been conflicting research data presented from media on the actual effects of playing violent video games. For decades, Brad Bushman at The Ohio State University has been studying this topic. In 2012 his study found that people who played a violent video game for three consecutive days showed increases in aggressive behavior and hostile expectations from others each day they played. Those who played nonviolent games did not. His more recent study last year found that children who played violent video games were more likely to play with real guns.

However, the Oxford Internet Institute at the University of Oxford recently found no relationship between aggressive behavior in teenagers and the amount of time spent playing violent video games. Experts from Common Sense Media cite there are lots of factors that will determine whether kids will become aggressive, antisocial, or apathetic towards others.

The following information from the American Academy of Pediatrics Media Violence Policy is incredibly helpful. “Some research has indicated that the context in which media violence is portrayed and consumed can make the difference between learning about violence and learning to be violent. Plays such as Macbeth and films such as Saving Private Ryan treat violence as what it is—a human behavior that causes suffering, loss, and sadness to victims and perpetrators. In this context, with helpful adult guidance on the real costs and consequences of violence, appropriately mature adolescent viewers can learn the danger and harm of violence by vicariously experiencing its outcomes.”

I have found the most recent research studies focus more on the “loss of good” behavior rather than the “increase of bad” behavior. Research at Loyola University Chicago compared the brains of gamers and non-gamers and results suggest chronic violent gameplay may affect emotional brain processing or ability to show empathy. Additionally, some of the actions players are able to do in the game simulations are concerning; especially with the treatment of women. I am personally surprised there are not more studies examining the potential of violent and sexually suggestive games as a gateway to domestic violence and pornography.

Be very familiar with any game your child is playing. Read up about it. And if you decide to exclude these games from your home, have an honest and open dialogue with your teen about why.

Written by: Emily Marrison, Family and Consumer Sciences Educator, OSU Extension Coshocton County

Reviewed by: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Sources:

Olson, K.A. University of Minnesota Extension. (2009) Video games: A problem or a blessing? https://extension.umn.edu/communication-and-screen-time/video-games-problem-or-blessing

Entertainment Software Rating Board. (2020) https://www.esrb.org/ratings-guide/

Ohio State News. (December 9, 2012) Violent Video Games: More Playing Time Equals More Aggression. https://news.osu.edu/violent-video-games-more-playing-time-equals-more-aggression/

The Ohio State University School of Communication. (October 4, 2017) Bushman co-authors study on violent media and children’s interest in guns. https://comm.osu.edu/news/bushman-co-authors-study-violent-media-and-children%E2%80%99s-interest-guns

Przybylski, A.K. and Weinstein, N. Royal Society Open Science. Volume 6, Issue 2 (February 2019) Oxford Violent video game engagement is not associated with adolescents’ aggressive behaviour: evidence from a registered report https://royalsocietypublishing.org/doi/10.1098/rsos.171474

Common Sense Media. (2014) Does exposure to violent movies or video games make kids more aggressive?  https://www.commonsensemedia.org/violence-in-the-media/does-exposure-to-violent-movies-or-video-games-make-kids-more-aggressive

Pediatrics Journal of the American Academy of Pediatrics. (2001) Media Violence. (https://pediatrics.aappublications.org/content/pediatrics/108/5/1222.full.pdf

Stockdale, L. Loyola University Chicago. (2015) The Influence of Media Violence on the Neural Correlates of Empathic Emotional Response https://ecommons.luc.edu/luc_diss/1495/

Photo: https://www.pickpik.com/video-controller-video-game-controller-remote-control-gaming-console-game-43645

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Screen Time and Young Children

Posted in Healthy Relationships, tagged , , , on May 28, 2020| Leave a Comment »

a young child using a laptop

Raising children in this ever-changing digital world can be a challenge. Some articles warn of the dangers of screens, while others urge us to help our kids keep up with technology. Caregivers are often actively encouraging these forms of passive entertainment, and electronic devices are always available as babysitters. Some factors for a child’s excess screen time could be the need for the caregiver to address everyday household activities or an exhausted caretaker who simply needs a break.

Too much screen time can have negative effects on children regardless of the device. So before turning that device over to your child, there are some things that you should consider first. According to Mayo Clinic, too much screen time can have unhealthy effects as a child grows and has been linked to:

  • Obesity
  • Irregular sleep and shorter duration of sleep
  • Behavioral problems
  • Loss of social skills
  • Attention deficit
  • Cognitive delays
  • Impaired learning
  • Violence

The American Academy of Pediatrics (AAP) discourages media use by children younger than 24 months. Video chatting with family and friends is an exception which is considered quality time interacting with others. Children between ages 2 and 5 should be limited to one hour or less a day of quality and educational programming. The following is suggested to ensure safe and quality screen time:

  • Do your homework: Research games and apps before getting them for your child. Search for games and apps that educators and doctors suggest. Organizations such as “Common Sense Media” can help you determine what is appropriate.
  • Always be present: Be with young children during screen time and interact with them.  Discuss what you are watching with your child.  
  • Schedule plenty of non-screen playtime:  Family meals and bedtimes are important times to put the screens away and interact with your child. Preschoolers learn by physically interacting with others and their surroundings.
  • Discourage screen use in your child’s bedroom or at bedtime: Screen use in the hour before bed can stimulate your child. The blue light from televisions, computers, tablets and phones might suppress melatonin levels and delay sleepiness.

You can help ensure a safe and healthy digital atmosphere by developing household rules. As your child ages, you will need to review and adjust the rules by deciding how much media your child should use each day and what is age appropriate.

a young child using a smart phone

As caregivers of young children, it can be hard to maintain a healthy family balance and keep up in these demanding times. Even elementary school-aged children have been completing school work online and participating in Zoom sessions, which has most likely increased their usual screen time. Now that the school year is ending, this could be a great transition opportunity to set device and screen time rules for the summer months.

Many of us can fall short when it comes sticking to device rules. Managing the use of screens and media will be an ongoing challenge as your child grows. You might have a rough day, week or even month, and it’s ok. Don’t beat yourself up over it. Today is always a good day to try again.

Written by: Emily Marrison, Family and Consumer Sciences Educator, OSU Extension Coshocton County and Alonna Hoffman, Agriculture and Natural Resources and 4-H Youth Development Program Assistant, OSU Extension Coshocton County

Reviewed by: Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Sources:

Mayo Clinic. (June 20, 2019) Screen time and children: How to guide your child. https://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/screen-time/art-20047952

American Academy of Pediatrics. (November 2016) Media and young minds. https://pediatrics.aappublications.org/content/138/5/e20162591

Common Sense Media https://www.commonsense.org/

Photo credits

https://pixabay.com/photos/boy-mobile-phone-addiction-phone-3360415/

https://pixabay.com/photos/baby-boy-child-childhood-computer-84626/

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It’s Time to Unplug

Posted in Healthy People, tagged , , , , , on May 21, 2020| 1 Comment »

A person using a laptop with a smart phone within reach

If there has ever been a time when we have realized the communication opportunities and flexibility that online platforms can provide, it is now. Many of us who are working from home are now using technology in ways we would never have dreamed of just a few short weeks ago. For some, telehealth visits have replaced traveling to see doctors and specialists in their offices. And many have been keeping in touch with friends and family using mobile phones or tablets. 

But even with all the productivity while staying at home, you have most likely experienced technology overload as well. Each year during the first week of May, the Campaign for Commercial Free Childhood promotes “Screen Free Week.” In response to our current situation, this year they have instead changed to “Screen Free Saturdays,” encouraging families to rest their eyes and minds from the screens of televisions, tablets, laptops and phones. 

Some call it unplugging. Some refer to it as digital detoxing. Whatever the name, it is a purposeful act of refraining from or limiting our exposure to digital technology for a specified time. Dr. Scott Becker is the director of the Michigan State University Counseling Center and specializes in researching the impact of digital technology on mental health. His research has found that the overuse of digital technology can impact sleep, memory, attention span, capacity to learn, stress, identity and relationships.

The overuse of digital technology can impact sleep, memory, attention span, capacity to learn, identity, intimacy and empathy.

Here are some practical ways to be intentional and mindful about your use of electronic devices this season:

  • Take some time to reflect on the ways you use technology in your daily life. What kinds of habits do you have now that you didn’t three months ago?
  • If you are on a screen often during your workday, follow the 20-20-20 rule from the American Optometric Association. Every 20 minutes look at something at least 20 feet away for 20 seconds to prevent eye strain. You could set a timer or there are apps like “Break Time” on Google Chrome that will pop up on your screen to remind you take a break. 
  • When you are indoors, mimic natural outdoor conditions by exposing yourself to bright light during the day, dim light in the evening and darkness at night. Our bodies are designed to respond to light in this way. Studies show you could improve your sleep by staying off electronic devices close to bedtime. And check out the settings on your phone or tablet to automatically adjust to a warmer color at night.
  • Increase productivity and focus by managing your phone use and email response. While at work, turn off email notifications and establish certain times to check and respond to email rather than immediately responding to that urgent ding. Designate times to check your phone, especially while working on important projects.
  • Set times in the evening or on the weekend that you could designate as screen-free, choosing to spend time outside, with family, or engaged in a hobby instead of a screen.

Here’s wishing you Digital Wellness this coming week!

Written by: Emily Marrison, Family and Consumer Sciences Educator, Ohio State University Extension Coshocton County

Reviewed by: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Sources:

Campaign for a Commercial Free Childhood https://commercialfreechildhood.org/

Stateside Podcast (2017). Just about everyone is addicted to screens. What can we do about it? https://www.michiganradio.org/post/just-about-everyone-addicted-screens-what-can-we-do-about-it

American Optometric Association (2016) Save your vision month: Counsel patients about digital eye strain in the workplace. https://www.aoa.org/news/clinical-eye-care/save-your-vision-month-counsel-patients-about-digital-eye-strain-in-the-workplace-

Rensselaer Polytechnic Institute (2012). Light from self-luminous tablet computers can affect evening melatonin, delaying sleep. https://news.rpi.edu/luwakkey/3074

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