🪷 Wellbeing
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Nov 27, 2023
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4 min read
Feeling tired all the time? The reason might be right in your hands. In 2023, 60% of Americans are using their phones at bedtime, unknowingly destroying their sleep and their health. Discover how this one bad habit might be the secret cause behind your chronic fatigue, low morale, decreased productivity, or even your overall malaise!
In this article, we delve into the bad habits you must ditch immediately and the new ones to adopt for FINALLY achieving better sleep. Did you know that sleep is the key to enhanced productivity and a more serene life? Let's get started!
The Screen Time Paradox
Screens have become our constant companions. While they facilitate communication, entertainment, and work, excessive screen time can lead to fatigue and diminished productivity. Understanding this paradox is the first step towards creating a healthier relationship with your devices.
The Impact on Energy Levels
Excessive screen time can significantly impact your energy levels and overall vitality. The constant exposure to blue light emitted by screens can disrupt your circadian rhythm, leading to poor sleep quality and increased fatigue. Moreover, extended screen use often results in eye strain and headaches, further contributing to a sense of exhaustion.
The Connection Between Screen Time and Productivity
To enhance productivity, it's essential to recognize how screen time influences your ability to focus and perform tasks efficiently. Distractions, notifications, and the temptation to multitask can hinder your workflow, making it crucial to establish healthy screen habits for sustained concentration and output.
5 Tiny Changes to Stop Feeling Tired
Now that we understand the impact of screen time on energy levels and productivity, let's get practical! Here’s 5 habits to help you manage your screen time effectively and boost overall well-being.
🥱 No-More Revenge Bedtime Procrastination
Many of us suffer from bedtime procrastination without realizing it, and that's a problem. "Revenge Bedtime Procrastination" describes the decision to sacrifice sleep for leisure, motivated by a daily schedule lacking in free time. For people with a job that take up most of their day, bedtime procrastination is a way of finding a few hours of entertainment, even if it means they’re not getting enough sleep. While procrastination may be tempting at the time, a lack of sleep can lead to serious health issues.
📴 Limit Screens In Bed
If you can't completely detach yourself from screens in the evening before bedtime, at least try to minimize their impact. Adjust the brightness, contrast, and color temperature of your screens to reduce eye strain. Blue light is one of the main reason we have some issue to fall asleep. So let’s keep that far away from bed.
✋ Set Appropriate Boundaries
Establish clear boundaries for work-related screen time and personal-related screen time. Neglecting to establish clear limits at work can result in burnout. It's crucial to switch off and recharge your batteries. For example, in France, the "Right To Disconnect" protects employees from digital overload.
🪷 Cultivate Mindfulness
Incorporate mindfulness practices into your routine to counteract the negative effects of prolonged screen exposure. Techniques such as meditation and deep breathing can enhance your ability to concentrate and reduce stress.
⚖️ Finding Your Balance
Achieving a harmonious relationship with screens requires ongoing awareness and a commitment to balance. Regularly assess your screen time habits, making adjustments as needed to align with your productivity goals and overall well-being.
🔒 Use An App blocker or Screen Time Management Tool
Sometimes, we may require a little help. For this, you can download an app blocker that will allow you to block the apps of your choice for as long as you need. The most complete tool for iPhone is Jomo, available for free on the App Store.
With Jomo, you can block apps for specific time slots or set time limits on your most distracting apps. Additionally, you can link a blocking session to a focus mode, and we'll provide more details about this in the following article.
By adopting the outlined strategies and cultivating a mindful approach to screen use, you can strike the right balance, fostering a more productive and fulfilling life. Embrace these habits, and witness the transformative impact on your energy, focus, and overall sense of well-being.
