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Technology 3 tips on how to keep your screen time within limits

14:07  18 july  2020
14:07  18 july  2020 Source:   t3n.de

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Excessive screen time has been found to increase the risk of diseases like obesity, diabetes and sleep problems. Research has also shown that the overuse of devices and social media can be linked Here are 3 tips that can help teens and young adults manage their screen time , and foster digital well-being.

If you want to limit screen time for your kids, it pays to be consistent. You have to look at how often According to studies, parents who want to limit screen time for their kids have a better chance of "Help them understand how device manufacturers and app makers use tactics that keep us 'hooked

15 Prozent der Deutschen geben an, mehr als fünf Stunden pro Tag an ihrem Smartphone zu sein. © ImYanis / Shutterstock 15 percent of Germans say they spend more than five hours a day on their smartphones.

Many smartphone users flinch at the weekly screen time. 43 percent of Germans spend more than three hours a day on their smartphones. Three tips can help you use your smartphone more consciously.

A brief look at the weekly report of the smartphone: Three hours and 48 minutes of smartphone use on average. 102 messages per day. Unlocked the smartphone 152 times. Smartphones today provide deep insights into their own usage behavior. Since the outbreak of the corona pandemic, smartphone use in Germany has increased again. According to a representative study by the Hamburg market research institute Appinio, the proportion of people who use their smartphones for more than five hours a day has almost doubled since Corona: before Corona, it was eight percent of Germans, now 15 percent, more than five hours a day to be on your smartphone.

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The opening splash screen shows how much of the current day you've spent on your phone and which apps Digital Wellbeing offers two main ways to cut down on screen time . From the app's overview page, the Dashboard will Along with timers , Digital Wellbeing has another way to set app limits .

Use tech to limit screen time . Concerned parents have a bewildering array of options to choose from when seeking to manage how much time their children spend on Some home routers and security packages allow parents to set time limits for devices and monitor and police what can be seen online.

The smartphone as a gaming machine

According to the study, the majority of Germans find it difficult to restrict their own cell phone consumption - especially when eating out. As tempting as a quick glance at the smartphone is: "The smartphone works like a gaming machine that randomly pays out the reward dopamine," says Alexander Markowetz, computer scientist and author at Murmuras, a startup for smartphone tracking in psychology, medicine and Market research. In a study, he found that every German looks at the cell phone 53 times a day, on average, every 18 minutes. It is all the more important to keep an eye on the screen time on the smartphone. Three tips can help.

1. The pause between impulse and reward

If you quickly grab a smartphone, you usually don't think about it very well. Expert Alexander Markowetz compares this to the unconscious reaching for the light switch in the bathroom, although it hasn't been working for weeks. Much of the brain runs in autopilot mode. Smartphone use is also conditioned, that is, learned behavior that cannot be broken rationally. “The short time between impulse and satisfaction makes smartphone use so attractive,” explains Markowetz. A chat message pops up and the impulse to open the message comes immediately. So if cell phone users manage to pause between impulse and reward, they can break through trained behavior. It can help if the smartphone is in another room or out of reach to achieve the delay, says the expert. Social media would hardly work if the Facebook app only opened after a minute.

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Screen Time allows you to monitor how much time you spend using your device and what you’re doing with it. Google has a similar feature for Android Hitting the snooze button lets you keep your limit in place while still giving you some flexibility. Google, on the other hand, takes a more hardline approach.

2. Fixed rules without exceptions

To make one thing clear: smartphone use is not bad per se. It permanently opens up numerous options for users on how they can spend their time. At almost 30 percent, the majority of Germans use the smartphone for entertainment instead of productivity. chatting and social networks such as Facebook and Instagram are far ahead in terms of usage, the market research institute Appinio has found. "The biggest problem here is the many small interruptions that increasingly fragment everyday life," says Markowetz. In order to break this spiral of impulse and reward, the expert advises to set rules. For example, one rule could be to never use the smartphone at the dining table - without exceptions. "Minimizing is not enough, because then you've already lost," says Alexander Markowetz. People have to find opportunities in everyday life to get bored and to endure this boredom.

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Setting up screen time rules for limiting screen time for children. Here are four easy and simple ways on how to limit screen time for your kids Tips for New Online Learners. What is the Importance of Early Childhood Education?

Whilst you can set timers and limits on certain apps with this, it's very easy to click the ignore button I don't believe in time limiting apps. I find I always have way more willpower to waste time and If you use it to waste time on Reddit it will power off within an hour because of its handy productivity mode.

3. Friends as an entertainment machine

Specified screen times for individual apps can help you to be more aware of your own smartphone use. "But the worst enemies of your own attention are you and your friends," says Markowetz. His thesis: Friends don't write because they absolutely want to write with the person, but because they are bored. You are looking for entertainment. The expert therefore advises an extreme form of communication change: "Answer messages in Whatsapp and Co. only after two hours, unless they are extremely urgent. In this way, you rearrange your contacts in a friendly way, ”says Markowetz. The background: Around 80 percent of the company's own communication takes place with five large contacts. "I can also talk to them on the phone and thus reduce most of the interruptions in the day," added the expert.

It remains to be seen whether all three tips can be easily implemented. One thing is certain: smartphone use continues to increase. It will be important to find the right way to deal with it in the future. If this succeeds, users can spend more conscious time on their smartphone again.

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