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  • ๐Ÿ‘๏ธ SCREEN TIME | OVE's Guide #106

๐Ÿ‘๏ธ SCREEN TIME | OVE's Guide #106

๐Ÿ“ฑ๐Ÿ‘€๐Ÿ˜• Why Doomscrolling Is Costing Us Our Health

Hello Viewer,

Screens wonโ€™t disappear โ€” but ask yourself:

Are you controlling your screen, or is it controlling you? When was the last time you left home without your device? How often do you catch yourself thinking, โ€œIโ€™m doomscrolling againโ€? The choice isnโ€™t about rejecting technology โ€” itโ€™s about reclaiming balance.

In edition #106, we take back our attention & time with less Screen Time.

Welcome โ€”> Subscriber #1000 ๐Ÿ‘๏ธ ๐Ÿ‘๐Ÿพ ๐Ÿ™Œ๐Ÿพ!

๐Ÿ‘‡ CHECK IT OUT  

๐Ÿ“ฒ Download: Reset Your Screen Habits 
๐ŸŽฅ Watch: Help Others FIGHT Loneliness
๐Ÿ‘ฅ Refer a Friend: Help friends up their wellnessโ€”refer & earn rewards
๐Ÿ’ช Exclusive Offer: Get Fit for the Fall ๐Ÿ‚โ€”work with Coach DC 

LAST WEEKโ€™S TRIVIAโ“

 ๐Ÿ‘ฅ & ๐Ÿ’ช๐Ÿพ
I spend a lot of time at my martial arts gym and have gotten to know many of my gym mates. And of course, family time is a must!

Coach DC

THIS WEEKโ€™S ๐Ÿง 

How many hours do you spend on screens daily? ๐Ÿคณ๐Ÿพ

(Tv, phone, tablets, computers...)

Login or Subscribe to participate in polls.

๐Ÿ‘๏ธ OVEโ€™S GUIDE TO

LESS SCREEN TIME

๐Ÿšจ The Problem

Weโ€™re living through a silent & lonely epidemic: too much screen time. Globally, the average person spends 6 hours 38 minutes a day on screens โ€” nearly 40% of waking life. Teens are at the extreme, logging 9 hours daily.

Then thereโ€™s doomscrolling โ€” that endless loop of bad news and negative feeds. What started as a coping mechanism during the pandemic has become a daily ritual for millions, feeding stress instead of solving it.

Swipe Glow GIF by jjjjjohn

๐Ÿ“Š Key Stats (2025 Snapshot)

  • ๐ŸŒ Global Average: 6h38m/day โ€” almost 40% of waking life.

  • ๐Ÿ‘ฆ Teens (11โ€“14): ~9h/day, the heaviest users.

  • ๐ŸŒ Countries: South Africa ๐Ÿ‡ฟ๐Ÿ‡ฆ 9h37m and Brazil ๐Ÿ‡ง๐Ÿ‡ท 9h09m top the charts; Japan ๐Ÿ‡ฏ๐Ÿ‡ต is lowest at 3h56m.

  • ๐Ÿ“ฑ Social Media: 2h20m/day on average per person.

  • ๐Ÿ’ป Work Screens: Remote workers log 7โ€“10h/day for tasks alone.

How many hours do you spend on screens daily?
๐Ÿ’ฌ Comment with your number โ€” is it above or below the global average?

๐Ÿ“ˆ How We Got Here

  • COVID-19 lockdowns forced work, school, and social life to go fully online. Daily averages spiked close to 7 hours.

  • AI-driven feeds (TikTok, YouTube, Instagram) now serve infinite personalized content, making it harder to stop scrolling.

  • Remote work & hybrid learning mean many spend entire days tethered to screens for both productivity and leisure.

โ“ Why Care

Screen overuse isnโ€™t a harmless distraction โ€” it has real health consequences:

  • ๐Ÿ’ค Sleep loss: Blue light delays melatonin, cutting deep, restorative sleep.

  • ๐Ÿง  Mental drain: Anxiety, depression, and even PTSD-like symptoms from doomscrolling.

  • โšก Metabolic hit: Less activity, more sedentary hours = slower metabolism, higher fat gain.

  • ๐Ÿ˜“ Stress overload: Cortisol spikes from negative feeds fuel inflammation and burnout.

Longevity, immunity, and daily energy all suffer.

If youโ€™ve ever caught yourself doomscrolling, tap โค๏ธ or reply โ€œme too.โ€

๐Ÿ‘ฅ Whoโ€™s Most at Risk

  • Kids & Teens: Developing brains + longest hours logged.

  • Remote Workers/Students: Average 7โ€“10 hours daily just for tasks.

  • Regions: South Africa (9h37m) and Brazil (9h09m) lead the world, while Japan has the lowest time (3h56m).

  • Gender patterns: Boys lean toward gaming and videos; girls lean toward social media, tied to higher anxiety and body-image risks.

๐Ÿ’ธ The Costs

  • Physical pain: Tech neck, back strain, and dry eyes.

  • Social disconnection: Less in-person bonding, more emotional distance.

  • Productivity loss: Remote workers distracted by doomscrolling report lower engagement.

  • Future impact: Children with heavy screen exposure show poorer attention, learning, and delayed social skills.

๐Ÿ› ๏ธ Solutions That Work

  • ๐Ÿ“ต Mute & Move: Turn off non-essential notifications; stand up every hour.

  • ๐Ÿ‘๏ธ 20-20-20 Rule: Every 20 minutes, look 20 feet away for 20 seconds.

  • โšช Grayscale Mode: Make screens black & white โ€” research shows it curbs compulsive scrolling.

  • ๐Ÿ›๏ธ No Phones in Bed: Swap bedtime scrolling for journaling, stretching, or reading.

  • ๐Ÿค Offline Swaps: Replace 10 minutes of scrolling with a walk, workout, or call.

Small shifts create big wins for your sleep, mood, and metabolism.

Pick one reset (mute notifications, 20-20-20, grayscale, no phones in bed, offline swap).
๐Ÿ’ฌ Comment: Which one will you try this week?

๐Ÿ”ฎ Future Outlook

The path ahead splits in two:

  • Worse: AR glasses, VR, and smarter algorithms could lock us into even more immersive screen loops.

  • Better: Growing awareness, digital well-being tools, and cultural shifts (like โ€œright to disconnectโ€ laws) may reduce harm and restore balance.

Screens wonโ€™t disappear โ€” but whether they control us or serve us is a choice we make now.

๐Ÿง  MINDFUL SESSION

RESET YOUR SCREEN HABITS

๐ŸŒ… Introduction

Welcome to this mindful reset. Screens arenโ€™t going away, but how we use them is in our control. This challenge is designed in 3 levels โ€” you can start where you are and grow step by step. Each level builds on the last, helping you move from awareness โ†’ small changes โ†’ full reset.

โœ… Level 1: Digital Audit

โ˜ Open your deviceโ€™s screen time tracker.
โ˜ Write down which apps or activities take the most time.
โ˜ Ask yourself: Does this reflect what I truly value?
โ˜ Pause and note your top 3 screen habits youโ€™d like to change.

โœ… Level 2: Digital Diet

โ˜ ๐Ÿ“ต Mute notifications for non-essential apps.
โ˜ ๐Ÿ‘๏ธ Practice the 20-20-20 rule (every 20 minutes, look 20 feet away for 20 seconds).
โ˜ ๐Ÿ›๏ธ Choose one screen-free zone (bedroom, dinner table, or morning routine).
โ˜ Pause and breathe โ€” notice the ease that comes with fewer distractions.

โœ… Level 3: Digital Detox

โ˜ Pick a time block (1 hour, half a day, or a full day).
โ˜ Step away from all screens โ€” phone, TV, laptop.
โ˜ Fill that space with movement, journaling, or in-person connection.
โ˜ Pause and reflect: How does your body feel without constant notifications?

๐ŸŒŸ Reflection

Digital wellness isnโ€™t about perfection โ€” itโ€™s about balance. Start small, grow steady, and remember: every mindful moment offline is a gift to your mind and body.

๐Ÿ“ฅ Download the PDF

Download & keep it on your fridge, phone, or share it with your partner๐Ÿ‘‡

#106๐Ÿ“ฑRESET SCREEN HABITS66.55 KB โ€ข PDF File

Proudly presented by Train With Overman ๐Ÿ‘๏ธ

๐Ÿ’ฌ Youโ€™re why I spend hours researching and crafting these editions โ€” and why I spend so many late nights staring at my MacBook, so OVEโ€™s Guide can land in your inbox each week with insights you can actually use.

Until Next Edition,

Coach DC
OVEโ€™S GUIDE ๐Ÿ‘๏ธ

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