Although the World Health Organization (WHO) and the American Psychological Association (APA) have not established an official figure for how long screens should (or should not) be used, common sense should be the alternative. However, we have almost normalized the use of cell phones, tablets, computers, and television as something common and recurring. In light of this situation, the renowned Canadian 24-Hour Movement Guide has established certain limits, recommending no more than three hours of recreational screen time per day.
It also warns of the dangers of a sedentary lifestyle, which should not exceed eight hours per day. In addition, a study published in Frontiers directly links symptoms of anxiety, depression, and stress to excessive cell phone use. Reducing cell phone use to three hours a day can be achieved by taking active breaks, setting a usage limit, and avoiding cell phones before bedtime, as blue light and mental stimulation directly affect sleep quality.
Mobile phone use
The use of mobile phones has become an everyday, almost natural part of our lives, and it seems we cannot do without them. Whether for work, study, or leisure, the use of screens such as phones, mobile devices, tablets, computers, or televisions is part of our daily lives and does not discriminate based on age or gender. How many times have you seen a child sitting with a cell phone instead of playing with a ball? Without us realizing it, they have become part of our lives and are part of our daily routine to a greater or lesser extent.
Limits of use
Faced with such a bleak situation, one would expect the World Health Organization (WHO) or the American Psychological Association (APA) to have a universal standard limiting daily cell phone use. However, they do not, but human beings still have common sense. Despite this, there are unofficial guidelines with recommendations on daily exposure times. The most widely recognized are the Canadian 24-Hour Movement Guidelines, which are a reference in the field of public health.
According to their recommendations, recreational screen time (including cell phones, tablets, and television) should not exceed three hours per day. In addition, they also refer to the importance of combating a sedentary lifestyle, which should not exceed eight hours, including sleep and rest time.
Mental health and excessive smartphone use
A study published in Frontiers (and it is not the only one) links symptoms of anxiety, depression, and stress to excessive smartphone use. It was determined that after two hours of daily use, the risk of developing depressive symptoms increases, and it was even higher after 4 to 6 hours.
In addition, a controlled trial showed notable improvements in mood, overall well-being, and sleep quality after reducing phone use for three weeks. An increase in concentration, personal relationships, and a reduction in eye strain were also reported after spending less time on the phone.
Strategies to reduce usage to 3 hours per day
To reduce your daily exposure to your cell phone, you can put the following recommendations into practice:
- Take active breaks. Every 30 to 60 minutes, it is important to get up for two or three minutes to move around and reduce sedentary behavior.
- Set a usage limit for phone apps.
- Avoid using them one or two hours before bedtime to avoid exposure to blue light and mental stimulation, which affect sleep quality.