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TEMPO.CO, Jakarta - Screen addiction refers to excessive or compulsive use of digital devices, such as smartphones, computers, tablets, and televisions. The signs manifest through changes in daily habits. When detachment from screens becomes challenging, even in situations where it is unnecessary, it could signal an existing addiction.
This condition not only impacts physical and mental health but also disturbs social relationships with people around you.
Being addicted to screens can have a negative impact on someone's physical health, mental well-being, and social life. Without immediate recognition and intervention, this condition can lead to various problems, such as sleep disturbances, anxiety, and a lack of social interaction.
Preventive measures must be taken before its impact worsens. Summarized from various sources, here are some warning signs indicating that screen addiction is taking hold.
1. Using Leisure Time for Screens
A clear sign of screen addiction is the habit of turning to screens during leisure time. If you find yourself reaching for your phone while waiting for food at a restaurant, standing in line, or even during conversations with friends, it may indicate a potential addiction.
This habit may seem normal, but unknowingly, you find it increasingly difficult to enjoy moments without digital engagement. If you prefer looking at social media or playing games rather than interacting directly with people around you, this can lead to a decline in the quality of your social relationships.
Another addictive situation is the habit of using leisure time, such as before bed or during work breaks, to check your phone. If left unchecked, this can impair your ability to focus on real-life priorities.
2. Feeling Restless Without Gadgets
Feeling anxious and restless when not holding a gadget is another sign of technology addiction. Panicking when your phone's battery is low, losing signal, or forgetting your phone while traveling are indications of gadget dependency.
This condition can be detrimental to your mental health. Excessive anxiety about not having access to a screen can disrupt daily life and make it hard to enjoy moments without technology. Fear of missing out (FOMO) is often the main reason people struggle to be away from their screens.
If you notice these symptoms, it’s wise to start managing your screen time and work on reducing your dependence on digital devices. Try to shift your focus by engaging in other activities, such as reading a book, exercising, or spending time interacting with those around you.
3. Constantly Craving to Use Gadget
A worrying sign of screen addiction is the constant urge to interact with your device, even at the expense of other important activities like work or socializing. When the screen becomes your main source of entertainment, it may become hard to enjoy other pastimes that once interested you.
In some cases, people may neglect their duties and responsibilities just to spend more time in the digital world. It’s helpful to start setting limits on device usage and explore activities that don’t involve screens.
4. Feeling More Comfortable at Home
Screen addiction can also make you more comfortable at home and avoid social interaction in the real world. If you prefer spending time in front of the screen to meeting friends or family, this could be a sign that your gadgets have taken over your social life.
The long-term effects of this habit can be very dangerous. You may find it increasingly difficult to communicate directly, lose social skills, or even experience social isolation. Try to schedule meetings with friends or family without screen distractions.
5. Difficulty Sleeping at Night
Excessive screen time, particularly before bed, can disrupt sleep. The blue light emitted by screens interferes with melatonin production, the hormone that helps regulate sleep.
If you frequently stay up late checking social media or watching videos on your phone, it may indicate screen addiction. Lack of sleep can lead to fatigue, difficulty concentrating, and mood swings. To improve your sleep, try reducing screen time by at least one hour before bed and replacing it with calming activities like reading a book or meditating.
6. Impaired Concentration During Study and Work
Another indicator of screen addiction is when device notifications constantly disrupt your focus during study or work. The urge to check social media or respond to messages every few minutes can decrease productivity and make it hard to focus on tasks.
This difficulty in maintaining focus can negatively impact your academic or career progress. If you struggle to complete tasks, it’s helpful to establish clear boundaries. Consider using the "Do Not Disturb" mode or setting designated times for gadget use.
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