Prolonged screen use causes eye fatigue, dryness, blurred vision, and headaches.
Tip:Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
Sleep Disruption
High Risk
Screen blue light suppresses melatonin production, disrupting circadian rhythm.
Tip:Stop screen use 1-2 hours before bed. Use night mode or blue light glasses in the evening.
Extended device use leads to forward head posture, neck pain, and upper back tension.
Tip:Position screens at eye level. Take stretch breaks every 30 minutes. Use an ergonomic setup.
Excessive sitting is linked to cardiovascular disease, diabetes, and obesity.
Tip:Stand up and move for 5 minutes every hour. Consider a standing desk for work.
High phone/social media usage is associated with increased anxiety and depression.
Tip:Set app time limits. Schedule screen-free social activities. Practice digital detox days.