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Balance Your Time Online
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We live in a world where our phones are never far from reach. Whether it's replying to messages, watching videos, or gaming, being online fills every spare moment. When does screen use become too much? Is it all bad? Learn how you can take small, smart steps to build a healthier relationship with your screen.
How Can Excessive Screen Use Affect Me?
Not everything on screen is bad. Spending hours working on a group project online is very different from losing hours to mindless scrolling.
However, when screen use becomes excessive and unproductive, it can affect both your well-being and the way you behave in real life. Here are some signs to look out for:
- You find yourself thinking about spending more time on your device.
- You struggle to stay focused in school or at work.
- You feel depressed, aggressive or irritable without your device.
- You start experiencing poor sleep quality and quantity.
- You rather choose screen time over talking to others.
How Can I Manage My Screen Use?
You do not need to quit the internet to manage your screen use. It’s about building smart habits that help you stay in control. Here are some tips that can help:
Use Technology To Form Habits
- Use built-in tools like Screen Time (iOS) or Digital Wellbeing (Android) to track how much time you spend online, and which apps take up most of it.
- Turn on Do Not Disturb or Focus Mode to reduce distractions when you need to concentrate or wind down.
Commit To Screen-Free Time
- Set device-free routines, like no screens during meals and at least an hour before bed.
- Pick up an offline hobby like reading, exercising, or playing board games.
Replace Low-Value Screen Use With High-Value Activities
- Explore creative outlets like art, music, videos, or writing. You can do them on your own, or experiment with Generative AI to spark new ideas.
- Explore learning platforms or apps to pick up a new language or skill.
Don’t Do It Alone
- Chat with a trusted adult, such as your parent, teacher, or school counsellor.
- Open up to your friends and support each other in finding balance.
What should I do?
My friends keep texting in the group chats, and I don’t want to miss out. How can I manage this without feeling left out?
- Use 'Do Not Disturb' mode: Turn on Do Not Disturb or Focus Mode during study or rest times to reduce distractions.
- Schedule check-ins: Set aside specific times in the day to catch up on messages instead of replying instantly.
- Use 'mark as unread': Use this feature to remind yourself to revisit important chats when you have time.
Reframe your thinking. Not every chat needs your reply right away. Try to be present in real life and prioritise face-to-face hangouts when you can. Staying balanced helps you enjoy both your online and offline friendships.
I can’t stop scrolling through social media, even when I know I should be doing other things. What can I do?
- Use 'Do Not Disturb' mode: Turn on Do Not Disturb or Focus Mode during study or rest times to reduce distractions.
- Monitor screen use: Use built-in tools to monitor how much time you spend on social media and set daily limits.
- Reach out: Share your goals with family or friends so they can help you stay accountable. If it feels overwhelming, consider talking to a professional.
It takes time to change habits and every small step helps. As you take back control, you might start to feel less reliant on your phone and more focused on the things that truly matter to you.
Want more tips and tools to build healthier digital habits? Come along and Scroll Smart, Surf Safe with us.