SPC compiles a series of tips on how to find balance between technology use and mental health
The digital revolution has transformed how we interact, learn, and entertain ourselves. However, intensive use of technological devices, especially among teenagers, has raised growing concerns about its impact on mental health. According to the latest UNICEF Spain study (2024), 40% of teenagers experience more or less serious mental health problems.
Technology offers countless benefits, but to get the most out of it, having a healthy relationship with it is key to avoiding issues like anxiety, depression, sleep disorders, low self-esteem, or social isolation. SPC, the Spanish consumer electronics brand, on the occasion of World Mental Wellness Day for Adolescents (March 2), reminds us of the importance of finding a healthy balance between technology use and mental well-being with these five healthy digital habits.
· Set time limits and digital breaks: overexposure to screens can cause eye strain, sleep disturbances, and concentration problems. Setting times to disconnect from your phone and social media, such as during meals, when you're with friends, or before sleeping, can help find balance. Additionally, for those seeking a more extensive digital detox, dumbphones are the best option since they offer all the features of a basic phone but without internet connection.
· Stay active: there are apps and devices that can help teenagers stay active. Currently, tools like step counters, activity challenges, or guided training platforms make it easy and motivating to integrate exercise into daily routines. They also facilitate tracking daily movement, setting personalized goals, and encouraging healthier habits for physical well-being and stress reduction.
· Eliminate distractions as you go with Focus Mode: this mode goes beyond the classic Do Not Disturb, allowing you to customize which apps can send notifications depending on the time of day or the task at hand. To activate it, simply go to Settings, find the Digital Wellbeing and parental controls section, select Focus Mode, and configure the allowed apps and the times it should be active. This helps improve concentration and reduces unnecessary distractions during study, work, or free time. For even greater control, there are tools that limit usage time or turn your phone into a dumbphone, restricting social media and distractions.
· Enable screen time reminders: if you’ve ever lost track of time using your phone, screen time reminders can help. This feature alerts you when you’ve spent too much time on an app or device, encouraging healthier digital habits and preventing excessive use of social media, games, or any other app that might consume more time than desired. To set it up, go to Settings, find Digital Wellbeing and parental controls, and within Dashboard or Screen Time, activate alerts and customize usage limits according to each user’s needs.
· Limits app usage: allows you to set a maximum daily usage time for specific apps putting a stop to excessive use. When the limit is reached, the app temporarily locks, forcing a pause and shifting focus to another task. To enable this feature, select Digital Wellbeing and parental controls from the Settings menu, then go to Dashboard or App Limits to set a maximum usage time for the apps you want to restrict.
Ultimately, the key is not to reject technology, but to learn to use it consciously and in balance. Adopting healthy digital habits allows you to take advantage of its benefits without compromising mental and emotional well-being. Small changes in routine can make a big difference, helping teenagers and any user develop a more positive relationship with the digital environment.
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