Aim and Background

Our problem – Too much screen time in the daily routine of contemporary teens

The majority of the world’s population get a fair amount of daily screen time via the many digital gadgets we own, from small children to working adults and even the elderly. It’s simple to overlook the harmful effects of spending too much time in front of screens because we absorb so much stuff from them. But given that evidence indicates that excessive screen time can harm brain development or even result in chronic illnesses like diabetes, it’s time to stop downplaying the dangers of abusing our screens.

One example of a negative effect: Your body suffers when you stare at a screen for lengthy periods of time, especially your eyes. In addition to taxing your eyes and making them feel dry, too much screen time can harm your retina and cause visual problems. Numerous Singaporeans already struggle with myopia, which is a serious issue, and gazing at a screen nonstop only makes things worse. Additionally, slouching over all the time (as so many people do when using their cell phones impairs your posture and can result in stiffness and pain in the neck and shoulder.

Naturally, we felt that we should raise awareness about this problem, with the aim of improving mental and physical wellbeing of teens all around.

What were the biggest things I learnt during this task?

Throughout this task, I was able to further my collaborative and communicative skills. I achieved this by taking time to listen to my peers and take in what they had to say, and then offering my own thoughts in a concise, clear and polite manner. This allowed for a really smooth innovative process, and as a result we finished on time and to a high standard. I also learnt how to use the Designer function in PowerPoint, and then be able to organise and format my research in an aesthetic manner.

I also learnt how much work I could achieve in one time period: I have to take occasional breaks to refocus my mind in order to work with maximum productivity. I found that after I took a break from study, I was able to comb back and research with much more intent and with increased yields. This all stemmed from me looking after my mental wellbeing.

One of the most important things I discovered while working on this assignment was how much screen time kids consume on average. When I first started my research, I was astounded by the statistics and all the remarks about how much time humans spend in front of screens, whether for work, school, or leisure. While working on this project, I also learnt about the negative impacts of excessive screen time and how it can have an impact on you in ways you never would have thought possible. Use of screens too much causes a variety of mental and physical disorders. I have therefore decreased the amount of time I spend each day on my phone owing to this research since I do not want my brain to be heavily affected by screen usage.

One piece of advice for young people regarding wellbeing:

Wellbeing. What is wellbeing, and what does that concept even mean? Well, simply put, wellbeing refers to an individual’s overall physical, social and mental health. Therefore, the one piece of advice I would give another young person with regards to their own wellbeing would be to look after themselves, pay attention to their needs, and not look so negatively upon themselves. This will help them to see themselves in a better light, leading to improved mental health and motivation. Stay focused, and do the things that you love.

Write yourself a wellbeing pledge that you will stick to, commit to the principles that you include, and just sit back and enjoy the results. Studies have shown that improved wellbeing leads to increased productivity, better overall health and clarity of situation. So, if there was one piece of advice I could give, it would be to look after your social, mental and physical wellbeing through whatever methods you can.

Wellbeing Pledge:

I pledge to always look after myself and my wellbeing.

I will ensure that I look after others and consider their own wellbeing.

I won’t use my screens unnecessarily.

I will do the activities I enjoy and spend time away from stress-related activities.

I will take time to myself and not look so negatively upon situations that I encounter.

I will do these things by taking time, taking a step back and reconsidering my own wellbeing. I will strive to preserve my own wellbeing and the wellbeing of others within reason. I picked these things because if I follow all of them, my wellbeing will be good, and I will be a well-rested, healthy individual.

How did our expo-station promote awareness on our issue?

Our wellbeing expo station was designed to spread the most awareness possible on the effects of screen time on teens. Our presentation was informative yet also interactive. We created a PowerPoint presentation that listed the facts; how much average screen time teens have daily, how excessive screen time can be prevented, the short- and long-term effects of screen time on a teen both physically and mentally, and a list of other topic-related information that the audience could consider. We also made a pamphlet, a portable source of information that could be taken around and shared with friends, an excellent mode of communication to spread awareness about the issue we were covering.

Research

The majority of the world’s population get a fair amount of daily screen time via the many digital gadgets we own, from small children to working adults and even the elderly. It’s simple to overlook the harmful effects of spending too much time in front of screens because we absorb so much stuff from them. But given that evidence indicates that excessive screen time can harm brain development or even result in chronic illnesses like diabetes, it’s time to stop downplaying the dangers of abusing our screens.

The effects of spending too much time in front of a screen include:

Your body suffers when you stare at a screen for lengthy periods of time, especially your eyes. In addition to taxing your eyes and making them feel dry, too much screen time can harm your retina and cause visual problems. Numerous Singaporeans already struggle with myopia, which is a serious issue, and gazing at a screen nonstop only makes things worse. Additionally, slouching over all the time (as so many people do when using their cellphones impairs your posture and can result in stiffness and pain in the neck and shoulder.

Given that the blue light generated from digital screens prevents your body from producing melatonin, the sleep hormone, how much screen time you spend directly affects how much sleep you receive. This explains why using technology shortly before bed will make it much tougher for you to drift off. According to research, Singaporeans don’t get enough sleep, thus reducing our screen time is a great way to fix this issue!

• Enhanced danger of obesity

You are depriving yourself of physical activity and exercise since using digital devices is passive and sedentary. This results in more weight gain, especially if you frequently nibble while watching TV. Additionally, the countless fast-food advertisements increases the consumption of unhealthy foods. The risk of being obese can considerably increase by simply viewing two extra hours of TV per day.

Obesity increases your risk of developing chronic conditions like type 2 diabetes, heart disease, and cancer. Scientific studies have demonstrated that prolonged periods of sitting while using digital gadgets can increase insulin and blood glucose levels as well as cause fat to accumulate in the bloodstream. You can definitely avoid these issues by engaging in more physical activity and spending less time in front of a screen.

One of the most frightening consequences of too much screen use is the effect on mental health.

Spending too much time in front of a screen alters the structure of your brain by reducing the Gray matter responsible for cognitive processes, as well as distortion of the white matter that serves as the signalling network.

from the brain. This manifests in poor concentration, weaker memory, slower processing of information and poorer impulse control – effects of particular concern when it comes to children, whose brains are still intact.

is in the process of development.

• Decline in socialization skills

Using digital devices is largely a solitary activity: we don’t have much real interaction when we’re preoccupied with what’s happening on the screen.

This can lead to an increase in antisocial tendencies and feelings of withdrawal.

Especially for children, valuable opportunities to develop important social skills by playing with friends are lost when they spend time on digital devices.

• Impaired emotional judgment

Too much screen time also affects your ability to recognize and process emotions.

Sensitivity to violent content is a particularly worrisome side effect of impaired emotional judgment.

According to scientific research, exposure to violent media content can also increase aggression levels, especially in young children and adolescents.

• Learning delay in young children

In young children, changes in brain structure caused by excessive screen time can affect their ability to learn. In particular, children who watch a lot of TV have more difficulty learning language – this learning lag can be as high as 50% for every 30 minutes of sitting in front of the TV. Letting children watch educational programs may not be the best way to educate them: young children learn best by physical exploration, and letting them watch programs passively turns their brains off.

act and participate.

• Reduced self-esteem

Finally, spending too much time in the virtual world of screens can also have a negative impact on how you see yourself. The time you waste when you could be using it to build relationships with others, discover and sharpen your passions, and create new experiences will fuel your sense of identity and weakened self-worth. When most of your time is spent on social networking sites, this problem is exacerbated by the fact that you may be more concerned with your virtual image than the real one.

For children and adolescents, the dangers of cyberbullying and self-image problems are of particular concern.

Perhaps one of the most disturbing consequences of excessive screen use is that it sends your brain into a state of addiction. The pleasure-inducing dopamine we get from using digital devices activates the brain’s reward centers and insidiously makes us crave more. This is why many of us find ourselves trapped in a spiral of screen addiction. What leads to screen addiction? Addiction, whatever form or substance, can be thought of as a biochemical consequence when the body craves the brain’s reward center to be constantly stimulated. Pursuing pleasurable activities releases dopamine, one of the three main feel-good hormones (the other two are endorphins and serotonin). In the same way that the body responds to a burst of energy when consuming a caffeinated beverage, the mind experiences a feeling of euphoria as a result of an increase in dopamine levels.

Problem:

The body becomes sensitized to this sensation over time (as with all forms of stimulation). As a result, it looks for similar experiences with more intensity to compensate. This is basically how screen addiction develops in each individual. Digital devices have become an important part of our personal space, and technology has become embedded in many aspects of our lives. From essentials like food to luxuries like home movies, virtually every form of consumer technology is aimed at creating rewarding experiences. Addiction can occur at any stage of life; an old person can easily become a victim like a child. Regular exposure, whether as a result of a conscious or unconscious decision, is enough to trigger a range of possible neurochemical reactions.

Information overload

Another reason why we are increasingly reliant on digital screens is the culture of instant gratification that has evolved over the years. As technology advances, we begin to request more results at a faster rate. Unfortunately, devices such as smartphones and tablets have adapted perfectly to this new need. Combined with the high-speed capabilities of the Internet, mobile devices can deliver content such as news, search results and social media at incredible speeds. To the brain, information is like food. However, unlike food, information does not take up actual physical space. As a result, the brain continues to consume nonstop. Is staying up until midnight while switching between YouTube and Instagram familiar? Even consuming unnecessary information (as long as you do it in a relaxed state) can trigger the release of dopamine. For the mind, the only stress going on here is fatigue, which is why late-night screen sessions often end – tired typing.

Now, while no one likes to wake up feeling like they slept only half the time they actually slept, the connection they made between the two events (staring at a screen late into the night and feeling overwhelmed) tired as a dog the next day) only on the surface.

level. What he remembers is that the night before he had a great time and the new day comes another chance to relive (or get over) that exact same experience. So the cycle repeats itself.

seek help. There is no one-size-fits-all approach to dealing with addiction. Much depends on the individual, their lifestyle, the resources they have access to and the severity of the problem.

While seeking the advice of qualified medical and healthcare practitioners, such as those at the Active Health Lab, it may be helpful to outline a possible solution, involving the close friends and family members.

Letting them know about your situation and committing to it will give them a chance to agree with you and make it much easier to include them in your plan. You can also take steps to hold yourself accountable, such as imposing a curfew on screen use and penalties for slipping. Optimizing the environment based on your goals is another step you can take. Things like keeping your smartphone out of the bedroom, designating the dining table as a screen-free area, and finding alternative activities to relax are all outside measures that can help get you on the right track.

by removing temptation and teaching you new ways of living. Dr Richard Swinbourne, PhD, Senior Sports Nutritionist and Sleep Scientist at the Singapore Institute of Sports, shared:

“You should also enable night mode and reduce screen brightness when using the device in the evening. This will allow melatonin to be produced earlier at night, resulting in better sleep quality.”

Digital devices have become such an integral part of our daily lives that it’s almost impossible to get rid of them. Plus, you don’t have to go that far: simply limiting screen time can help protect you from the consequences of excessive device use. The less screen time you spend, the more time you can spend with family and friends!