Reduced Technology, Improved Health

Technology is a Double-Edged Sword

In a world where technology has become an extension of our bodies and minds, we sometimes forget that we are not robots programmed to constant consumption, but rather beings that need air, sun, and human touch. Imagine with me for a moment: "Your eyes are fixed on a shining screen in the dark, your fingers move quickly on the keyboard, and your mind resembles a browser open to dozens of windows." Here the "notifications" will be suspended to your moments, and the "likes" steal your focus, while your health slowly retreats to the background of the scene.

Positive Effects on Physical Health

Reducing exposure to blue light emitted from screens "such as phones and computers" before bed, the quality of sleep, as this light disrupts the secretion of the hormone melatonin responsible for regulating sleep.

• Reduces neck and back pain
  Long-sitting in front of the screens reduces the problems of wrong position, such as "neck curvature and back", relieving muscle and joint pain.
• It increases physical activity
  Reducing the time for technological devices encourages motor activities such as sports or walking, which enhances physical fitness and reduces obesity and heart disease.
• It protects the eyes of the eyes
  Reducing eye strain caused by staring in the screens "dry eye, lack of visibility".

Positive Effects on Mental Health

• It reduces stress and anxiety
  It is better to move away from the pressure caused by negative news or comparison on social media and reduces anxiety.
• It improves focus and productivity
  Reducing dispersion caused by continuous notifications increases the ability to focus on daily tasks or creative hobbies, whether on personal or professional without exception.
• It strengthens social relationships
  It encourages less time on devices to interact face to face with others, strengthening emotional bonds and reducing the feeling of loneliness.
• It increases self-awareness
  Stay away from digital noise provides an opportunity to meditate and deep thinking, which enhances mental health.

Possible Negative Effects "if the limit is excessive"

• Social isolation
  The great dependence on technology to communicate "especially for people with special circumstances", may lead to isolation if it is reduced without alternatives.
• Difficulty accessing health resources
  Some may lose the benefits of health applications "meditation exercises, diet tracking" or online medical consulting.
• Impact on work or education
  It may hinder excessive reduction in productive technology or learning, especially in areas that depend on digital tools.

Innovative Ideas to Reduce Technology to Preserve Physical and Mental Health

According to Dr. Jalal, here is a set of innovative and enjoyable ideas to reduce technology use and enhance physical and mental health; This is as follows:

Ideas for Physical Health

• Walking without a phone
  Leave your phone at home while walking, and enjoy note the details about you, "Nature sounds, smells of flowers", which improves your fitness, and your eyes are left from the screens.
• Digital yoga limited
  Use a yoga or exercise application for only 20 minutes, then complete the exercise without digital guidance, focusing on your breathing and body sense.
• Kitchen without screens
  Turn the cooking time into an opportunity to get rid of technology, "Give the phone and TV, and focus on preparing a healthy meal using your senses (smell, touch, taste)".

Ideas for Mental Health

• Watch of paper meditation
  Replace meditation applications with a book for writing diary or random drawing, reducing tension and rearranging your thoughts away from notifications.
• Family digital challenge
  Ask family members to put their phones in a two-hour closed box, and replace this with tablet games or deep dialogues to enhance interconnection.
• Garden of Ideas
  Set the space in your home -free home, put comfortable plants and chairs, and make it a place for reading or creative thinking.

Ideas to Reduce Digital Addiction

• The reverse Reels
  Transform the time to pass on social media into a productive activity; For example: "Watch one clip and then write a summary of it on a sheet, or draw its main idea.
• Creative warning
  Put a stimulant every two hours to remind you of stopping technology, and take advantage of these minutes in breathing or expansion exercises or make a call with a girlfriend.
• Fun street
  When you go out, take only 3 photos with your "carefully selected moments", then clog the camera and enjoy the moment without recording it.

Ideas to Integrate Technology Consciously

• Applications that close themselves
  Use applications like Forest or Freedom that prevents you from using the phone for a specific period, and turns refrain from technology into an achievement "game".
• Podcast while moving
  Listen to useful "podcasts, audio books" only while exercising or walking, to link technology to physical activity.
• Charitable digital time
  Specialize 10% of your time on social media to spread positive content or encourage others, to convert negative consumption into a moral benefit.

Creative Ideas for Children

• Human robot
  Ask children to design a "robot" of cartoon or wood, and programming it with paper orders such as: "move 5 steps", to enhance creativity away from the screens.
• Journey to search for treasure
  Break things at home or garden, and make a paper map for your children to find them, with motor challenges such as "jumping 10 times".

Tips for Balance and Benefit from Technological Development

According to Dr. Jalal, to achieve balance and benefit from technology, the following tips must be taken into account:

• Start with small challenges such as "30 minutes a day" without technology, then gradually increase the duration.
• Set the two-hour "meal or bedtime times" times.
• Use technology consciously, so choose useful applications, and avoid random browsing.
• Replace the digital time with physical or social activities "reading, sport, family meetings".
• Hold yourself, the less your use of technology, the more "Book, Massage".
• Use smart technology such as "watches" that remind you of drinking water or getting out of sitting.
• Make sure that moderation is the key; Because technology is not harmful to itself, but the way we use it is what determines its impact on our physical and mental health.

Conclusion

Finally, this is not an invitation to return to the era of the stone, but rather an appeal to save our humanity from the tyranny of the machine. As the Chinese proverb says: "Do not fill the jar to its edge, leave a space to embrace the air." Thus, it does not completely give up technology, but rather transform it from "enemy" to an intelligent aid.