The 1% Better Newsletter

🧠 Is Technology Benefiting Or Damaging Your Health? 🧠

In today’s technology-connected world, where MacBook and iPhone screens take up the majority of our daily routines. From checking work and family notifications in the morning to posting fun posts on Instagram, technology is deeply rooted into our daily lifestyles. While this does bring productivity, connection and convenience at our disposal, it can create risks and problems for mental health, sleep quality, and physical health and well-being.

Statistics Do Not Lie

• The average individual will spend 7 to more hours glued to their screens (Statista, 2024).

• Two-thirds of adults check their phones on average within 5 minutes of getting from bed (Asurion, 2023).

• Increased screen time is connected to higher stress levels, reduced sleep, and less focus (American Psychological Association).

It is important to emphasize that reducing screen time can benefit our mental being and physical health — it does not require us to completely cut out technology. For this edition, we will be focusing on the topic of technology and our overall well-being.

🛑 The Hidden Cons Of Screen Time 🛑 

Blue Light & Sleep

Screens emit blue light, a type of light that suppresses melatonin production, the hormone that regulates sleep. According to a study done by PNAS, using screens before bed can delay our sleeping schedule by two hours, causing fatigue in the day.

Tips:

• Enable night mode on phones after 7PM

• Use blue-light blocking glasses in the afternoon and evening

• Do not use screens one hour before sleep time

Instead of evening Netflix, try journaling or listening to an audiobook before bed. Your body will appreciate it!

🔹 Social Media & Mental Health 🔹

Research has shown us that social media triggers dopamine releases, dopamine is the chemical responsible for pleasure, making such platforms highly addictive and hard to quit (JAMA Psychiatry).

Tips:

• Set time limits on apps — 20 to 30 minute per day for social media usage

• Unfollow content and accounts that trigger too much stress or competition

• Follow inspirational, educative, and supportive pages

Instead of regularly checking social media in the morning, try to to start the day with something more positive — like reading, praying, or making a healthy breakfast.

🔋 Screen Overload & Decreased Focus 🔋

According to the American Psychological Association, too much screen time can weaken attention spans and long-term memory. For the average person using technology, this means over a 100 times checking their phone a day, resulting in decreased focus, reduced memory, and less daytime productivity.

Tips:

• Utilize “Do Not Disturb” option mode during work and family hours.

• Try the Pomodoro Method, 25 minutes of focused work and time, 5-minute digital break.

• Set phone-free zones in your house to avoid checking your phone regularly.

• Take actual lunch breaks without screen time.

Whenever you feel like being productive, avoid using your phone excessively. try putting it inside a lock box or another room to avoid temptation.

🌿The Magic of Tech Detox & The 1% Better Challenge: Your Wellness 🌿

According to research done by Nature Communications, decreasing our screen time helps improve our mental clarity, stress levels, and cognitive levels. Having breaks from technology can improve our brains and overall well-being.

How To Stay Clear From Screens

• Take an entire day with no social media usage, no checking emails, and no screens.

• Instead of scrolling down on social media, play a sport, meditate, walk outside, or get in touch with friends.

• Practice good habits — ask yourself: Does this (social media) really matter right now?

• Spend time outdoors — can boost mental health and decrease cortisol levels.

For this coming week, choose to do one of the following changes to improve your relationship with technology

• Set a phone curfew (No checking phones 2 hours before bed).

• decrease notification overload to reduce checking phone.

• decrease screen time with an additional 10 minutes of productive work (gym, walking, reading).

• Schedule family and friend time (meals, night-outs, game nights, hiking etc).

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