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In today’s digital age, social media has become a part of our everyday life. From waking up in the morning till sleeping at night, we often remain lost in the mobile screen. Sometimes watching reels, sometimes liking posts and sometimes just scrolling without any reason. As much as we think that social media relaxes us, in reality its excessive use can take a toll on our mental health.

A recent research published in JAMA Network Open further strengthened these concerns. The study found that by staying away from social media for just seven days, symptoms of depression in young people reduced by 24 percent. Not only this, anxiety reduced by 16.1 percent and sleep related disorders like insomnia also improved by about 14.5 percent. In such a situation, if you also feel that social media is tiring you or affecting your sleep, then definitely try a 7-day social media detox. So let’s know the 7-day step-by-step social media detox plan, which can bring a big change in your mental health.

7 day social media detox plan

1. First day – Set your goal clearly. For this, first of all ask yourself why you want to take a break from social media. Take some time and write on a paper what you want to achieve from detox. Like more focus, better sleep, less stress etc. By writing goals the mind automatically gets ready for detox.

2. Second day – Turn off notifications. Social media notifications force us to pick up our mobile phones again and again. Stop notifications of all social media apps on this day. If possible, remove apps from the home screen and put them in a folder inside, so that the habit of opening them becomes less.

3. Third day – Incorporate Healthy Habits In the time you used to spend scrolling, adopt some positive habits. Like reading a book, some exercise, cooking and giving time to some hobby. Gradually the mind will move away from scrolling and start liking these good activities.

4. Fourth day – Connect with offline life. Stay away from screens as much as possible on this day. Go for a walk, sit in the park, eat food without mobile, spend time with family. Doing this reduces digital overload on the brain and improves mood.

5. Fifth day – Sit quietly for a few minutes, take deep breaths and feel how distance from social media feels to you. Write a short note. Like how did you feel today, what seemed easy and what seemed difficult. This journaling will help you understand your changes.

6. Sixth day – Meet your people. When we use social media less, we free up time for real-world relationships. Meet friends, family or colleagues on this day. Talk to them, spend time with them. Real life relationships strengthen your emotional health.

7. Seventh day – Review the entire week. Now think what this 7 day detox gave you. Did your mood feel lighter, did your sleep improve, did you concentrate more? Based on this review, decide which habits to continue in the future, so that your life remains more balanced.

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In today’s digital era, children have started spending more time on smartphones, tablets, laptops and TV. Children stay on the screen for hours for studying, gaming or watching videos. This habit of children not only affects the eyes, but other parts of the body also become victims of this habit. In such a situation, let us tell you today which organs other than the eyes get damaged due to excessive screen time and how you can protect children from this.

These organs also get damaged due to excessive screen time

Effect on eyes: It is true that watching screens for long periods of time has a serious impact on the eyes and causes problems like digital eye strain, dry eyes and blurriness. Continuous use of screens can also increase serious eye problems like myopia.

Muscles and Bones: When children sit for long periods of time during screen time, it can also cause back, neck and back pain. Due to less physical activity, children’s bones may become weak and muscles may not develop properly.

Heart and Obesity: Watching the screen for a long time affects the eyes as well as other parts of the body. According to experts, sitting continuously and watching the screen reduces the physical activity of children. This can cause problems like obesity, heart diseases and fitness. In fact, for children to have a strong heart, it is necessary for them to be physically active every day.

Effect on sleep: At the same time, if children use screens for a long time before sleeping, then the quality of their sleep also gets affected. Due to not getting enough sleep, children remain tired, irritable and weak throughout the day.

Mental Health: Children often feel stressed and mentally stressed by spending too much time on social media and gaming. By watching online content, children start comparing themselves with others and constantly checking notifications also becomes dangerous for mental health.

How to reduce children’s screen time?

Family Party: To reduce the screen time of children, hold a family party at home once a week. Have different activities for children in the party, which will keep them physically active and reduce screen time.

Outdoor Scavenger Hunt: To reduce the screen time of children, make them play outdoor scavenger hunt game around the house or in the park. Due to which children will pay more attention to physical activities while running and the screen time will automatically reduce.

Outdoor Games: To increase the physical activity of children and reduce screen time, focus on playing outdoor games like badminton, frisbee and cricket.

Gardening: Experts also consider gardening as a good option to reduce the screen time of children. In such a situation, you should involve children in taking care of the plants. Watering the plants, playing in the soil and doing some light work will act as exercise for them.

20-20-20 rule: To protect children’s eyes from screen time, make a 20-20-20 rule for your children. According to this rule, after watching the screen for 20 minutes, one has to look at something 20 feet away for 20 seconds. Adults can also follow these rules along with children.

Brightness and Blue Light Filter: If children or elders also use laptop or phone inside the room, then set the brightness of the phone or laptop according to the light of the room. Or use blue light filter or night mode.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Mobile fasting for kids: In today’s digital age, children are unable to stay for some time without mobile, tablet and laptop. Video games, social media and YouTube continue to draw their attention. But spending time continuously on the screen can negatively affect the physical, mental and social development of children. In such a situation, mobile fasting is very important for children. Let us tell you in detail about it.

What is mobile fasting

Mobile fasting means that the children regularly stop mobile and screen time, so that their brain and body remains healthy. Parents can do it in an easy and fun way.

1. Start slowly

Children can strike or get angry when suddenly closing the mobile. Therefore, it is better to reduce screen time gradually.

Reduce 1-2 hours daily

Then slowly limit to 3-4 hours a day

Make rules clear and easy

2. Create screen free time

Make space in children’s routine where there will be no mobile.

It is necessary to turn off the mobile at the time of eating, at the time of studies and before bedtime

Priority to quality time with family such as board games, conversations or outdoor games

This time should be fun and interactive for children

3. Give children options

When you make mobile fasting, give children creative and sports options.

Painting, drawing or music classes

Outdoor sports and yoga

Books reading or telling the story
Due to this, children will not be bored and the craving for mobile will be reduced.

4. Be an example yourself

Children learn the most modeling.

Parents themselves use mobiles less

Promote phone-free activity in family

Show children that entertainment and happiness is possible without mobile

5. Rules and Reward Systems

To get children follow the rules, adopt reward and positive approach.

If children follow mobile fasting, give them positive rewards

Recall by explaining rather than negative response when rules are violated

Reward system makes the child a habit of control time control

Mobile fasting is not just the limit of time for children, but part of healthy habits and mental balance. Children can learn to reduce screen time gradually with the right guidance, love and understanding.

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Disclaimer: This information is based on the opinion of research studies and experts. Do not consider it an alternative to medical advice. Before adopting any new activity or exercise, consult your doctor or concerned specialist.

In today’s run -of -the -mill life, the use of smartphones and screen has become an important part of our routine. Work or entertainment, everything depends on the digital device. But keeping an eye on the screen continuously, there is a serious effect on the eyes and mind. Meanwhile, when a new concept is becoming increasingly popular, this concept is digital fasting.

What is digital fasting

Digital fasting means distance from gadgets like mobile, laptop, TV and tablets for some time. Its purpose is to relax eyes, reduce mental fatigue and relax the body. Experts say that this digital eye is considered a better way to avoid computer vision syndrome.

Why is it necessary to take a break from the screen

Due to hybrid work model and online studies, people spend time on screen for 8 to 10 hours a day. This habit gives rise to many problems. This includes problems like eye irritation, headache, blurred appearance, neck and shoulder pain. Excessive use of screen for a long time can increase myopia, which does not appear to be closely visible in children. Also, due to blue light, sleep pattern deteriorates, which affects health even more.

What is the benefits of digital fasting

Taking a break from the screen from time to time not only provides relief to the eyes, but also reduces mental fatigue. Sleep quality is better and focus also increases during work.

How to do digital fasting

Experts say that for digital fasting, you should adopt a 20-20-20 rule. This rule of 20-20-20 means that after every 20 minutes, 20 feet distance away for 20 seconds will have to be seen. Apart from this, working in adequate lights, drinking more water and structuring screen time can prove to be very beneficial.

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