Hello Friend!

Welcome to this new upgrade for your brain!
Today’s upgrade will focus on developing its Screen Time reduction🧠

All you need to do is open your mind, and enjoy the following enhancement of yourself!

⚡
Cognitive Pulse

 Brain warming up

Get doubtful about a question

True or False: All screen time is equally harmful?
_{Answer at the end}

💡
Neuronal Activation

Ability explanation, and why you must develop it.

What are we talking about?

ℹ️ - Okay, let's be real: Your screen time obsession is a life vampire, sucking away genuine experiences and replacing them with pixelated nonsense. You're more than a walking Wi-Fi hotspot. Disconnect, reconnect with the world, and enjoy life beyond the screen.

💪 - Reducing screen time improves your mental clarity and sleep quality. You’ll notice you’re more productive and relaxed. It’s like your brain is taking a much-needed vacation.

Not-so-random facts

1. Taking breaks from screens can improve posture and reduce the risk of developing musculoskeletal issues.

2. Reduced screen time can improve sleep quality by limiting exposure to blue light before bedtime.

3. Limiting screen exposure can decrease the likelihood of experiencing disrupted circadian rhythms.

4. Paying attention to screen time can help prevent over-reliance on devices for entertainment and communication.

5. Limiting screen time can lead to better time management and increased productivity in both personal and professional life.

🧠
Skill Encoding

 Deeper dive into the skill, with actionable learning materials.

How screen time really affects your health

Concept:

The article explores the impact of excessive screen time on sleep and mental health. It provides insights into how artificial light from screens affects our sleep patterns and suggests strategies to mitigate negative effects, emphasizing the importance of discipline and practical adjustments to safeguard our well-being.

Takeaways:

1. Limit Nighttime Screen Use:

   Avoid using your phone or laptop at least one hour before bedtime to enhance sleep quality.

2. Take Regular Breaks:

   Take breaks every three to four hours while using screens to reduce eye strain and improve focus.

3. Use Blue Light Filters:

   Apply blue light filters on your devices if you cannot avoid screen use before bed.

4. Maintain Eye Health:

   Use artificial tears to prevent dry eyes and reduce the discomfort caused by prolonged screen time.

5. Engage Multiple Senses:

   Balance screen time with outdoor activities and interpersonal interactions to stimulate more senses and reduce mental health risks.

6. Monitor Device Use:

   Use apps and social media cautiously, and avoid engagement at least an hour before sleep.

7 Simple Ways to Reduce Your Screen Time | Knowadays

Concept:

The article discusses the negative health impacts of excessive screen time and offers seven practical tips to reduce screen usage, such as tracking screen time, limiting screens, and scheduling screen-free breaks. The guideline also emphasizes setting clear work boundaries and switching off screens before bed for better health and well-being.

Takeaways:

1. Track Your Screen Time and Habits:

   Use apps to monitor daily screen time, identify non-essential usage, and set limits.

2. Limit Your Number of Screens:

   Avoid multitasking with multiple screens by focusing on one device at a time and keeping others out of reach.

3. Make Your Phone Less Appealing:

   Reduce phone attraction by switching to grayscale, lowering brightness, or setting it to silent.

4. Schedule Screen-Free Breaks:

   Introduce regular screen breaks during work and engage in screen-free activities during off hours.

5. Skip the Screen and Go Old School:

   Use traditional tools like pen and paper for note-taking, planning, or even phone calls to avoid screens.

6. Set Clear Work Boundaries:

   Define fixed work hours, communicate them clearly, and turn off work-related notifications outside these hours.

7. Switch Off Before Bed:

   Stop using screens at least an hour before bedtime to improve sleep quality and productivity.

⏳
Skill Persistence

 Additional insightful content, and knowledge test.

🔎
Additional Resources

Ted Talk - Look Up! Reduce Your Screen Time and Reclaim Your Life | Melissa Newman
The talk highlighted how pervasive phone use is, its negative impacts, and offered practical tips to reduce screen time: making eye contact, fasting from devices, and doing it with friends. Very eye-opening!

Article - Are You on Your Phone Way Too Much? When Your Screen Time Habits Are Harmful
Adults average over 6 hours of daily screen time; while guidelines don't exist, experts suggest mindful use, setting limits, and prioritizing physical activity and social connections to mitigate negative effects.

Article - Tips to Curb Screen Time for Adults
Excessive screen time in adults, linked to physical strain and sleep issues, necessitates more research. A balanced approach with limited screen time is recommended to avoid health issues, especially during the pandemic.

❔
Quiz

Introduction question answer:
All screen time is equally harmful?👉 False

Explanation: Not all screen time is equally harmful. Educational content and video calls with family can be beneficial, whereas passive consumption like mindlessly scrolling social media can be more detrimental

Thank you for reading!

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And remember: In the journey of becoming a better version of yourself, do not focus on perfection, but on progress (One upgrade at a time 😄).

Take care,
Nicolas