Hello {{ First Name | Viewer }},
Screens won’t disappear — 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, “I’m doomscrolling again”? The choice isn’t about rejecting technology — it’s about reclaiming balance.
In edition #106, we take back our attention & time with less Screen Time.
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📲 Download: Reset Your Screen Habits
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THIS WEEK’S 🧐
How many hours do you spend on screens daily? 🤳🏾
👁️ OVE’S GUIDE TO
LESS SCREEN TIME
🚨 The Problem
We’re living through a silent & lonely epidemic: too much screen time. Globally, the average person spends 6 hours 38 minutes a day on screens — nearly 40% of waking life. Teens are at the extreme, logging 9 hours daily.
Then there’s doomscrolling — 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.
📊 Key Stats (2025 Snapshot)
🌍 Global Average: 6h38m/day — almost 40% of waking life.
👦 Teens (11–14): ~9h/day, the heaviest users.
🌐 Countries: South Africa 🇿🇦 9h37m and Brazil 🇧🇷 9h09m top the charts; Japan 🇯🇵 is lowest at 3h56m.
📱 Social Media: 2h20m/day on average per person.
💻 Work Screens: Remote workers log 7–10h/day for tasks alone.
How many hours do you spend on screens daily?
💬 Comment with your number — is it above or below the global average?
📈 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.
❓ Why Care
Screen overuse isn’t a harmless distraction — it has real health consequences:
💤 Sleep loss: Blue light delays melatonin, cutting deep, restorative sleep.
🧠 Mental drain: Anxiety, depression, and even PTSD-like symptoms from doomscrolling.
⚡ Metabolic hit: Less activity, more sedentary hours = slower metabolism, higher fat gain.
😓 Stress overload: Cortisol spikes from negative feeds fuel inflammation and burnout.
Longevity, immunity, and daily energy all suffer.
If you’ve ever caught yourself doomscrolling, tap ❤️ or reply “me too.”
👥 Who’s Most at Risk
Kids & Teens: Developing brains + longest hours logged.
Remote Workers/Students: Average 7–10 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.
💸 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.
🛠️ Solutions That Work
📵 Mute & Move: Turn off non-essential notifications; stand up every hour.
👁️ 20-20-20 Rule: Every 20 minutes, look 20 feet away for 20 seconds.
⚪ Grayscale Mode: Make screens black & white — research shows it curbs compulsive scrolling.
🛏️ No Phones in Bed: Swap bedtime scrolling for journaling, stretching, or reading.
🤝 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).
💬 Comment: Which one will you try this week?
🔮 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 “right to disconnect” laws) may reduce harm and restore balance.
Screens won’t disappear — but whether they control us or serve us is a choice we make now.
🧠 MINDFUL SESSION
RESET YOUR SCREEN HABITS
🌅 Introduction
Welcome to this mindful reset. Screens aren’t going away, but how we use them is in our control. This challenge is designed in 3 levels — you can start where you are and grow step by step. Each level builds on the last, helping you move from awareness → small changes → full reset.
✅ Level 1: Digital Audit
☐ Open your device’s screen time tracker.
☐ Write down which apps or activities take the most time.
☐ Ask yourself: Does this reflect what I truly value?
☐ Pause and note your top 3 screen habits you’d like to change.
✅ Level 2: Digital Diet
☐ 📵 Mute notifications for non-essential apps.
☐ 👁️ Practice the 20-20-20 rule (every 20 minutes, look 20 feet away for 20 seconds).
☐ 🛏️ Choose one screen-free zone (bedroom, dinner table, or morning routine).
☐ Pause and breathe — notice the ease that comes with fewer distractions.
✅ Level 3: Digital Detox
☐ Pick a time block (1 hour, half a day, or a full day).
☐ Step away from all screens — phone, TV, laptop.
☐ Fill that space with movement, journaling, or in-person connection.
☐ Pause and reflect: How does your body feel without constant notifications?
🌟 Reflection
Digital wellness isn’t about perfection — it’s about balance. Start small, grow steady, and remember: every mindful moment offline is a gift to your mind and body.
📥 Download the PDF
Download & keep it on your fridge, phone, or share it with your partner👇
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Until Next Edition,
Coach DC
OVE’S GUIDE 👁️
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.