Although there is no universal figure set by the World Health Organization (WHO) or the American Psychological Association (APA) for the time spent using the telephone every day, several international guides agree that Reducing the limit to three hours or less can make a big difference in your health.
At a time when we spend much of the day in front of screens, mental and physical health experts are beginning to set clearer boundaries.
In fact, the Canadian Movement Guides 24 hoursconsidered a reference in the field of public health, recommend Do not exceed 3 hours a day of recreational screen time (adding cell phones, television and tablets).
Likewise, they advise that a daily sedentary lifestyle can never be more than eight hours, including sleep or rest time.
The risk of depression increases when you use the phone more than two hours a day
Several studies, one of them published in Frontiersthey point out that Excessive time spent on the cell phone is directly related to symptoms of anxiety, depression and stress.
A meta-analysis found that The risk of presenting depressive symptoms increases after 2 hours of daily use. and it worsens with more than 4 or 6 hours.
In contrast, a controlled trial showed that reducing phone use time for three weeks markedly improved mood, sleep quality, and overall sense of well-being.
In addition, research emphasizes, spending less time on your cell phone allows you to regain concentration, improve personal relationships and reduce visual fatigue.
3 strategies to limit phone use to three hours a day
- Take active breaks every 30 to 60 minutesgetting up for 2 or 3 minutes to move and reduce the effects of prolonged sedentary lifestyle.
- Set a usage limit for recreational applications, such as social networks or games, between 120 and 150 minutes a day, using the phone’s own timers.
- Avoid the cell phone one or two hours before bedsince blue light and nocturnal mental stimulation are associated with poorer sleep quality.