Spending Too Much Time Staring at Screens? Tips for Beating Screen Addiction

By Leslie Davis

Between Internet research, email, Facebook, TVs, cell phones and GPS navigators, the average American spends 8.5 hours a day staring at various screens.

A recent study by the Council for Research Excellence found that people of all ages spent a significant portion of their day in front of screens. The group spending the most time basking in the glow of screens? Consumers ages 45-54, who average nearly 10 hours a day of screen time.

Despite the availability of streaming video online, TVs are still the most widely used medium, with computers replacing radios as the second. Viewers are only spending about three hours a month watching videos online, compared to the more than 151 hours of TV viewing they normally average per month, according to a report by The Nielsen Co.

“The American fascination with television and other video content is not easing up, as consumers keep turning to TV, Internet and mobile at record levels,” said Susan Whiting, vice chairwoman of The Nielsen Co., in a statement. “It is clear that TV remains the main vehicle for viewing video, although online and mobile platforms are an increasingly important complement to live home-based television.”

Signs of Screen Addiction

With everything from books to maps turning digital, the amount of time you will spend in front of a screen is likely to increase. More time spent in front of a TV or computer can lead to obesity, high blood pressure, depression and isolation from friends and family.

Here are some signs to watch out for to determine if you are just adapting to technology or have a screen addiction:

  • Putting off social activities or meals because of computer activity or TV viewing
  • Spending large amounts of money for online services
  • Preoccupation with TV, the Internet or video games
  • Experiencing withdrawal symptoms of moodiness or restlessness if you attempt to cut back on your screen time
  • Getting angry or violent if your computer, TV or other electronic device malfunctions
  • Obsessively checking your email or needing to have the TV on all day
  • Escaping or avoiding actual problems through excessive video game playing, TV watching or Internet surfing
  • Lying about the amount of time you spend using various electronic devices

Beating Screen Addiction

Limiting screen time should not just be relegated to your children. With the Council for Research Excellence reporting that people of all ages spend about the same amount of time in front of a screen, screen addiction can happen at any age. Here are some things you can do to beat screen addiction.

Set viewing times. Watch TV only when your favorite shows or news programs are on, and don’t just aimlessly flip through stations just to have something to watch. If you leave your computer on all day so you can check email every few minutes, make a point to just check in the morning and in the evening so that you aren’t beholden to your computer.

Get out and socialize. Beating screen addiction can simply mean walking away from your technology and leaving your house (and your phone at home). Go for a walk, meet up with friends, or relax at a park and read a book. You’d be amazed at how many activities there are that don’t require you to be in front of a screen!

Time yourself. If you aren’t able to limit your own screen time, have a timer do it for you. If you are on the computer or playing a video game, give yourself no more than 30 minutes. Then reenter the non-virtual world for awhile before returning to your screen, if you do at all.

Unplug. If you literally are unable to stop using your electronics, unplug them or turn them off. That may decrease temptation and help you limit the time spent staring at screens.

Seek treatment. As with any other addiction, your screen addiction may require you to seek professional help, either through a therapist or a residential treatment center. Through individual therapy, group therapy, lifestyle changes and medication, treatment may be what is needed for you to recognize and beat your addiction.


 


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