Physical Health Effects

• Sedentary Lifestyle
  • You sit more because of screens.
  • Less movement leads to weight gain, back pain, and poor posture.
  • Try standing desks or regular breaks to stay active.
• Eye Strain
  • Staring at screens causes dry eyes, headaches, and blurred vision.
  • Follow the 20-20-20 rule: look away every 20 minutes for 20 seconds at something 20 feet away.
• Sleep Disruptions
  • Blue light from screens affects melatonin, making sleep harder.
  • Avoid screens an hour before bed and use night mode settings.
• Tech-Related Injuries
  • Repetitive strain injuries come from typing and scrolling.
  • Stretch your hands and wrists regularly to reduce pain.

Mental Health Effects

• Increased Anxiety
  • Constant notifications and social media pressure add stress.
  • Limit app use and set boundaries to reduce digital overwhelm.
• Reduced Attention Span
  • Fast content and constant switching make focus harder.
  • Practise deep work: turn off notifications and focus on one task at a time.
• Social Isolation
  • More screen time can mean less real-world connection.
  • Prioritise face-to-face interactions and schedule offline activities.
• Comparison and Low Self-Esteem
  • Social media shows unrealistic lives, affecting confidence.
  • Remember, people share highlights, not daily struggles.

Practical Steps to Stay Balanced

• Set screen time limits to avoid overuse.
• Take regular breaks to move and rest your eyes.
• Use technology for good, like fitness apps and meditation tools.
• Create tech-free zones, especially in the bedroom and at meals.
• Stay mindful of how tech affects your mood and adjust as needed.

The Future of Technology and Health

• Wearable Health Devices
  • Smartwatches and fitness trackers help monitor activity and heart health.
  • Using them wisely can encourage better habits.
• Telemedicine and Mental Health Apps
  • Virtual doctor visits improve healthcare access.
  • Therapy and mindfulness apps offer support and guidance.
• Artificial Intelligence in Well-Being
  • AI-driven tools help personalise health advice.
  • Use AI to track habits and improve self-care routines.

Technology is part of daily life. The key is to use it wisely. Small changes can help protect your body and mind. What steps will you take today?