Here are a few tips for maintaining healthy eyes, brains … and your sanity.
- Find and turn on the “night shift” or equivalent function on your computer screen that filters or lessens the harsh blue rays and increases softer, warmer tones.
- Take a 5-10 min break every hour. Get up, walk around your house and/or outside. Take a big drink of water.
- Don’t be afraid to talk on the phone for meetings where you don’t need to see people.
- When you can, use speaker function instead of earbuds for calls so you don’t have sound being shot directly into your ears all the time. Even at lower volumes, that’s hard on the ears.
- Reduce your non-essential screen time. Try to limit your use of screens and earbuds to work and necessary socializing. For sure, try to break from the buds and screens at least 1 hr prior to bed, for the first hour of your day upon waking, and for about an hour after you’re done with work.
- Enjoy silence. Reduce playing music in the background, like when you’re making dinner, doing chores, etc.
- Get outside as much as possible. Take phone calls or web calls outside whenever possible.
- Don’t do work from your bedroom. Keep that separation of spaces. Especially if you’ve been having trouble sleeping at night… but even if you haven’t.
- Set a schedule for checking news, social media, etc. Otherwise you may resort to mindless scrolling as a default.
- Rely on natural light whenever possible. Open blinds/drapes/windows and turn off lights during the day. Have a period in the evening where you dim or turn off the lights and light some candles.
- Exercise: Don’t let the gym being closed be an excuse. Go for walks. Go running. Chop some wood. Do some at-home workouts. sweat.
- Get enough sleep: Getting enough sleep is perhaps the most important thing you can do for your emotional, physical, and mental health. Shoot for 8 hours; at least 7. It’s important.
Peter Andrastek from Evangelical Catholic has graciously allowed us to share his tips on screen health now that we are all on our phones and computers for work, school and keeping in touch! Peter has worked in adult formation in the Church since 2003. He holds a Masters Degree in Pastoral Theology from Ave Maria University. His experience includes preaching retreats, teaching theology and adult catechesis courses, being a guest lecturer at seminaries, and giving presentations and trainings for numerous parishes, dioceses, movements, and institutions in the Church. He also has articles published in Notre Dame’s Church Life Journal. Peter currently advises a team that serves over 110 ministries around the world, including dioceses, parishes, and military bases. He lives in Menomonee Falls, Wisconsin with his wife and seven children.