HEALTH
Increased Screen Time Sends More People To The Eye Doctor
Corona, and our ongoing battle against it, is no longer just about the virus itself. At this point the ripple effects of Covid can be seen in every sector of our lives.
From family, to work, to school, and on and on.
And, just those areas alone have each led us to one place…our computer screens (tablets or phones).
Want to see family from afar? Zoom or facetime…meaning screen time.
Working from home? From meetings to assignments…screen time.
Schools and colleges not holding in person classes? Pull out the tablets and computers for more…screen time.
Can’t meet with family or friends or even go to the park anymore? Sure kids, go ahead and watch Frozen again for the 1,569th time since there’s nothing else to do. Or, maybe that’s extra Netflix binging for the adults, but either way…screen time.
There doesn’t seem to be a way to escape screen time right now. But, what is this added screen time doing to your health, specifically the health of your eyes?
More and more people are headed to their eye doctor due to all of the added time spent in front of a screen lately.
So, let’s take a look at why, and some ways you can combat the negative effects of increased screen time.
How Increased Screen Exposure Affects Your Eyes
The extra time we’ve been spending in front of screens lately has been taking a toll on our eyes.
So, what is it about those screens that harms our eyes, and what signs should you be looking for that point to the fact that you may need to adjust your screen routine a bit?
First, think of what you’ve learned in regards to light and how it can affect your eyes.
Anyone remember being told as a child *not* to look directly into the sun.
While screen light isn’t exactly as bright as the sun, its effects can certainly be negative.
Screens typically produce light in short waves known as high energy blue light, which is the light from your screen that is mostly associated with eye strain and its subsequent effects (which we’ll look at momentarily).
Combine the length of time you expose your eyes to a screen, the blue light itself, and your close proximity to the screen, and you’ve got a recipe for eye strain disaster.
In fact, one doctor (Yos Priestley of the Duke Eye Center), explains it directly, “our eyes are not built for long periods of visually focused work.”
When you spend long periods of time in front of a screen, your eyes have to work harder than they are “built for” to focus on screen movement.
When staring at blue light from your screen, you also blink approximately 33% less than when not in front of a screen. In other words, staring at that screen is drying out your eyes.
So, what do those negative effects of too much screen time look like when it comes to your vision?
Dry Eyes
Especially if you wear contact lenses, too much time spent in front of a screen can dry out your eyes.
As we just noted, you blink less frequently (33% less) when in front of a screen.
The thing is, your eyes rely on blinking to rewet or replenish tears. Those needed tears protect your eyes from infection. And, a lack of tears can lead to inflammation and even damage on the surface of your eye.
If your eyes are feeling dry, irritated, or even gritty or scratchy, this can all stem from too much screen time.
Eye Strain
We recognize that overuse of other parts of our bodies can cause strain.
For instance, we use our legs to walk each and every day, but when we spend extra amounts of time on our feet, we often lament such overuse the next day.
Our eyes are no different. And, as we saw earlier, they aren’t even “built” for extended periods of time spent focusing.
So, as we spend extended periods of time in front of a screen, frankly, our eyes get tired.
You may experience blurred vision, double vision, dizziness, headaches, or difficulty concentrating all stemming from too much strain being placed on your eyes due to increased screen time.
Retinal Damage
When speaking of damaging your retina, it sounds like we’re going to extremes here, but the fact of the matter is, the blue light emitted from digital screens can affect your retina, which lines the inside of the back of your eye.
The cells inside of your retina are sensitive to blue light and research shows that this type of light can indeed damage those cells.
The American Optometric Association states that this damage is most likely to occur in children as opposed to adults.
Lessening The Negative Effects Of Increased Screen Time
So, moving on from the gloom and doom of the damage too much screen time can cause to your vision, there are some things that you can do to minimize these negative effects.
20/20/20
Seeing those numbers together closely resemble this year numerically, and that can almost be scary at this point, but these 20’s are here to help.
Often referred to as the 20/20/20 rule, this simply refers to a practice that can help you avoid eye strain when using a screen for a prolonged period of time.
For every 20 minutes that you spend in front of a screen, pause and look at something at least 20 feet away, for at least 20 seconds.
Especially for children, setting a timer to remind them to do this can be effective.
This rule can also help you to remember to take needed breaks, taking time to stretch and walk away from your screen for a brief moment.
Back Up
Especially when using a tablet or phone, you can end up in a position where your eyes are far too close to the screen.
As a general rule of thumb, you should put at least a forearm’s length between you and your screen.
And, make sure that your screen is at or a little below eye level.
Blink
No, we’re not talking about late 90’s alternative rock here.
When in front of your computer screen or tablet, you actually need to remember to blink.
As we mentioned earlier, you blink considerably less when in front of a screen, and that action, blinking, is vital to the health of your eye.
Be conscious of it as an adult, and be sure to remind your children, who are spending increased amounts of time in front of a screen, to blink.
One doctor recommended pattern is to blink three times, pausing briefly on the last blink. For instance, “blink, blink, squeeze (or pause)” can replenish tears and prevent dry eyes.
Patterns like this can be especially beneficial for children to help them remember to blink more while in front of a screen.
Lighting
From the screen itself to overall room lighting, these settings matter when it comes to the health of your eyes.
1- Seek to fill your work space with natural lighting.
2- Lower the blue light level of the screen, if possible.
3- Try to match the level of light emitting from your screen with the light in the room. In other words, the light of your screen shouldn’t be the brightest light in the room. Especially avoid using screens in a dark room. Be sure to turn on another light in the room or adjust your screen’s lighting.
4- Adjust the angle of your screen if necessary to lessen glare, which can lead to eye strain.
Glasses
There are actually a few types of glasses that can help with the negative effects of increased screen time.
Anti-glare glasses or anti-reflective coating on glasses can lessen the amount of glare from the computer or tablet screen, keeping eye strain at a minimum.
Blue light glasses can also reduce the negative effects (mentioned above) of excess screen time by blocking the blue light emitted from digital screens.
Drops
Prescription or even over-the-counter drops known as artificial tears prove to be beneficial for some who experience the eye-drying effects of too much screen time.
Such drops can mimic natural tears, preventing your eyes from overdrying and the subsequent damage this can cause.
So, while you may find yourself in a position that demands increased screen time, you can minimize the negative effects of this by incorporating the above practices.
It is important to note, however, if you (or your child) are experiencing continued problems with your vision, resulting from too much screen time or not, a visit to your eye doctor may be necessary.
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References:
- https://www.usatoday.com/story/tech/2020/10/05/increased-screen-time-amid-coronavirus-pandemic-more-eye-strain/3585180001/
- https://www.dukehealth.org/blog/does-more-screen-time-put-your-childs-eyes-risk
- https://www.classicvisioncare.com/blog/are-you-ruining-your-eyes-with-too-much-screen-time
- https://hartfordhealthcare.org/about-us/news-press/news-detail?articleid=28826&publicId=395
- https://preventblindness.org/blue-light-and-your-eyes/#:~:text=Digital%20eyestrain%3A%20Blue%20light%20from,contrast%20leading%20to%20digital%20eyestrain.&text=Retina%20damage%3A%20Studies%20suggest%20that,like%20age-related%20macular%20degeneration.
- https://www.nvisioncenters.com/education/screen-time-and-your-eyes/
- https://www.susquehannahealth.org/in-the-community/blog/is-screen-time-really-bad-for-our-eyes#:~:text=Spending%20too%20many%20hours%20staring,which%20can%20cause%20added%20strain.
- https://www.mayoclinic.org/diseases-conditions/dry-eyes/symptoms-causes/syc-20371863#:~:text=Your%20tears%20protect%20the%20surface,corneal%20ulcers%20and%20vision%20loss.
In today’s fast-paced world, stress is more than just an occasional inconvenience; it’s a chronic issue affecting millions of people physically, mentally, and emotionally. As traditional methods of stress management often focus on isolated symptoms, a growing number of individuals are turning to holistic practices to restore balance between the mind and body.
Understanding the Mind-Body Connection
The mind-body connection refers to the link between our thoughts, emotions, behaviors, and physical health. Scientific research continues to support the idea that mental well-being can directly influence the body’s ability to heal, resist disease, and maintain a state of balance. When you’re stressed, your body releases hormones like cortisol, which can suppress the immune system, disrupt sleep, and increase the risk of chronic conditions.
By nurturing this connection, holistic approaches offer a comprehensive way to manage and reduce stress naturally without relying solely on medication or short-term fixes.
Holistic Practices That Help Reduce Stress
Here are some effective mind-body techniques that can be integrated into daily life to help reduce stress:
1. Meditation and Mindfulness
Meditation has long been recognized for its ability to calm the mind and regulate emotions. Even just 10 minutes a day of focused breathing or mindfulness practice can lower cortisol levels, improve concentration, and enhance emotional resilience.
2. Yoga and Gentle Movement
Yoga combines physical postures, breath control, and meditation, making it one of the most powerful tools for relieving stress. Regular practice can improve flexibility, balance, and circulation, while also fostering inner peace.
3. Breathwork (Pranayama)
Simple breathing exercises help stimulate the parasympathetic nervous system which is responsible for “rest and digest” functions. Try techniques like box breathing or alternate nostril breathing to instantly calm the mind.
4. Herbal Remedies and Nutrition
Many herbs, such as ashwagandha, chamomile, and lavender, have calming effects on the nervous system. In addition, maintaining a nutrient-rich diet supports brain health and hormone balance. For those looking to support both stress management and weight loss, try adding this 3-Ingredient Fat Burning Soup to your meal plan. It’s keto-friendly and can help you burn 400 calories on autopilot!
5. Journaling and Expressive Writing
Expressing emotions through writing can help process unresolved feelings and reduce mental overload. Keeping a gratitude journal, for instance, has been shown to promote optimism and emotional clarity.
6. Nature Therapy and Grounding
Spending time outdoors and reconnecting with nature reduces stress hormone levels and enhances mental well-being. Walking barefoot on grass (grounding) can also balance your body’s natural electrical charge, helping you feel more centered.
Making Holistic Stress Management a Lifestyle
Integrating these practices doesn’t have to be complicated. Start with small, manageable habits like a five-minute breathing session in the morning or a short yoga routine before bed and gradually build a stress-resilient lifestyle. When practiced consistently, these tools can lead to improved mood, better sleep, and a stronger immune system.
For more on how managing stress plays a role in your overall health, read our article on The Importance of Stress Management in a Healthy Lifestyle.
Final Thoughts
The mind-body connection is a powerful pathway to healing and wellness. By embracing holistic practices, you can transform stress from a silent saboteur into a signal to slow down, reconnect, and thrive. Whether you’re a busy professional, a caregiver, or someone going through life’s transitions, these tools can empower you to take control of your health naturally.
Your morning sets the tone for the entire day. A rushed, chaotic start can leave you feeling scattered and stressed, while a mindful, intentional routine can help you feel grounded, energized, and ready to take on whatever comes your way. A holistic morning routine isn’t just about productivity, but it’s about nourishing your body, mind, and soul from the moment you wake up.
Here’s how to create a morning routine that aligns with your health goals, mental clarity, and overall well-being.
1. Wake Up with Purpose
Start by giving yourself enough time in the morning. Waking up just 10–30 minutes earlier can help you transition into the day without pressure. Use this time to set an intention. Ask yourself: What kind of energy do I want to bring into today?
This simple mindset shift can help you stay centered, no matter what challenges arise.
2. Hydrate First Thing
After 7–8 hours of sleep, your body needs hydration. Drinking a glass of water (preferably with lemon) jumpstarts your metabolism, aids digestion, and flushes out toxins. Add a pinch of Himalayan salt for added minerals.
3. Gentle Movement to Wake the Body
Stretching, yoga, or a short walk can help awaken your muscles and improve circulation. Movement doesn’t have to be intense to be effective. The goal is to reconnect with your body, increase energy, and boost your mood.
For more ideas on morning activities that support weight loss, check out these 10 Morning Rituals That Help Shed Pounds.
4. Nourish with a Light, Balanced Breakfast
Skip the sugar-laden cereals and opt for whole, nutrient-dense foods. A balanced breakfast with protein, fiber, and healthy fats will stabilize your blood sugar and fuel your morning.
Looking for a fast and effective fat-burning option? Try this 3-Ingredient Fat Burning Soup. It’s keto-friendly, satisfying, and designed to help you burn 400 calories on autopilot!
5. Practice Mindfulness
Spend 5–10 minutes meditating, journaling, or simply breathing deeply. This helps regulate stress hormones and primes your brain for focus and calm. Even just one mindful breath before starting your tasks can shift your entire outlook.
6. Limit Screen Time
Resist the urge to check your phone or social media first thing. Instead, spend your first moments being present — with yourself, your family, or nature. This preserves mental clarity and reduces anxiety triggered by digital overload.
7. Plan Your Day Intentionally
Before jumping into work, take a few minutes to review your top priorities. A written to-do list or planner can help you stay organized and avoid feeling overwhelmed.
Final Thoughts
Creating a holistic morning routine isn’t about perfection but it’s about consistency and self-care. When you start your day with intention, you build a strong foundation for your health, focus, and happiness. Small, mindful choices in the morning lead to big wins over time.
Start tomorrow with a purpose. Your future self will thank you.
In today’s busy world, slowing down can sometimes be viewed as unproductive to some, but to others, embracing the art of slow living leads to deeper fulfillment, improved mental clarity, and better overall health. Rooted in mindfulness and intentionality, slow living encourages a holistic lifestyle that nurtures your body, mind, and spirit.
What is Slow Living?
Slow living is a lifestyle philosophy that emphasizes quality over quantity, mindfulness over haste, and connection over consumption. It invites you to live intentionally, appreciating the simple moments and making conscious choices that align with your values. Whether it’s preparing home-cooked meals, spending time in nature, or practicing gratitude, slow living shifts your focus from doing more to the point of burnout to doing less but living better.
The Pillars of a Holistic Lifestyle
A holistic lifestyle integrates various aspects of well-being, including physical health, emotional balance, spiritual awareness, and a sustainable relationship with nature. Here are some key elements:
1. Nourishing Your Body Naturally
Eating whole, unprocessed foods and staying hydrated are cornerstones of holistic health. Herbal teas, for instance, are a gentle yet effective way to support your immune system and create mindful rituals in your day. Curious about the benefits? Read more here: The Herbal Tea Hustle: Can Steaming Mugs Boost Your Immune System?
2. Creating Space for Mindfulness
Meditation, journaling, and deep breathing can reduce stress and bring clarity to your thoughts. Slow living encourages you to be present, tuning in to your body’s signals and your emotional needs.
3. Reconnecting With Nature
Spending time outdoors helps reset your circadian rhythm and uplifts your mood. Whether it’s gardening, hiking, or simply sipping tea on the porch, these moments foster a sense of peace and connection to the earth.
4. Simplifying Your Surroundings
Decluttering your home and living with intention helps reduce mental overload. Adopting minimalism and using natural, sustainable materials can transform your space into a calming sanctuary.
Why Choose Slow Living?
- Reduces stress and anxiety
- Improves focus and productivity
- Fosters deeper relationships
- Promotes sustainability and environmental consciousness
- Encourages self-reflection and personal growth
Final Thoughts
Slow living isn’t about doing everything slowly. It is about doing things with purpose. By embracing a holistic lifestyle, you’re not just surviving the chaos of modern life, you’re thriving in a rhythm that nourishes your soul. Start small. Sip your tea. Read that book. Take a walk. Breathe. And let the art of slow living guide you back home to yourself.
How to Use Holistic Practices to Reduce Stress
5 Easy Ways to Build a Naturaland Nourishing Kitchen
7 Ways to Create a Holistic Morning Routine
The Art of Slow Living:Embracing a Holistic Lifestyle
Natural Beauty: Why Less is More in Holistic Living
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