Brain-Friendly Phone Settings
In 2019, Harvard’s Journalist Resource published a research roundup on how screen time affects children and adolescents. The conclusions are chilling.
Researchers have now linked excessive screen time to attention problems, expressive language delays, developmental delays, insulin resistance, poor sleep, and higher rates of depressive symptoms and suicide-related behaviors.
Since abandoning screens isn’t practical or beneficial for most people, the question is, how do we mitigate these risks? A few suggestions for the whole family:
Minimize Blue Light Exposure
Blue light emitted from LED screens triggers the release of dopamine. In excess, blue light will exhaust the dopamine system, leading to anxiety, irritability, poor focus, and increased risk of depression. It may also disrupt sleep, cause eye problems, and contribute to chronic diseases.
You can set your devices to minimize blue light emissions by using their night modes.
iOS. Go to Settings > Display & Brightness > Night Shift. Schedule Night Shift to run 24/7 by having it end a minute before it starts (e.g., start at 2:00 am and end at 1:59 am).
Android. Go to Settings > Display > Night Light. Schedule Night Light to run 24/7 by having it end a minute before it starts.
macOS. Go to Apple menu > System Preferences > Displays > Night Shift. Schedule Night Shift to run 24/7 by having it end a minute before it starts.
Windows 10. Go to Start Menu > Settings > System > Display > Night light settings. Schedule night light to run 24/7 by having it end a minute before it starts.
2. Increase Text Size
When you view an object 20 feet away, your eyes can relax. But when they have to converge on something near and small—like the text on a smartphone screen—they work hard.
Years of this strain can cause presbyopia, a condition familiar to people in their 40s and 50s who suddenly need reading glasses. Basically, their eyes can no longer focus on nearby objects without assistance. And now, eye clinics are beginning to see 20- and 30-year-olds showing the same symptoms. It’s been dubbed “smartphone-induced presbyopia.”
To reduce eyestrain, increase the size of the text on your devices:
iOS: Go to Settings > Accessibility > Display & Text Size > Larger Text.
Android: Go to Settings > Accessibility > Font Size.
macOS: In any web browser, click Command and + to zoom in. If you’d prefer to use a different zooming gesture, go to Apple menu > System Preferences > Accessibility > Zoom for options.
Windows 10: In any web browser, hit Ctrl and + to zoom in or hold Ctrl and scroll using either the touchpad or mouse.
3. Set Time Limits
The easiest way to mitigate the impact of screens is to use them less often. If you find that difficult, set time limits. Two hours of daily use is a reasonable goal (if your job or school permits it). To limit screen time:
iOS: Go to Settings > Screen Time > App Limit > Add Limit.
Android. Go to Settings > Digital Wellbeing > Dashboard then tap the hourglass next to each app to set a time limit. Alternatively, download Google Family Link for parents from Google Play to set screen time limits on your phone and your children’s.
If you use a laptop or desktop for work, third-party apps can help you reduce screen time by reducing distractions and improving your productivity. Check out RescueTime, Freedom, and Cold Turkey.
Bottom line: Screens have done wonders for our lives, but they can have unintended consequences for you and your children. Use these techniques to minimize blue light, eye strain, and total screen time.
If you or your child experience negative side effects while using a smartphone or computer, get in touch. Untreated traumatic brain injuries (TBIs) and vestibular disorders can increase sensitivity to screens.
Dr. Jake Shores
Chiropractic Neurologist
Park City, Utah
