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Sunday Readings: Screen-Free Challenge

By Oscar Gonzalez


Today's Sunday Readings was inspired by one of our readers in response to our blog post, "The Disconnected Network." He sent us this message: “Seems that the family you saw was my family.” His message confirms that the family scene where all were immersed in their devices while having a barbecue is more common than what we think, and it is affecting us significantly.

We're surrounded by smartphones, tablets, and multiple devices that have basically made themselves the controllers of our daily lives. While these devices offer convenience and connectivity, there's growing concern about the potential health issues associated with their excessive use.


Besides the impact hyperconnectivity has in our day-to-day, extended periods of screen time can lead to different health issues, both physical and mental, particularly for children. The potential health risks of excessive screen time can contribute to:

  • Digital Eye Strain: According to the American Optometric Association, prolonged screen time can lead to a condition known as digital eye strain. This condition is characterized by symptoms such as eye strain, dryness, and discomfort, which are often the result of hours spent looking at screens.

  • Sleep Disruption: Based on research from the National Sleep Foundation, the blue light emitted by screens can interfere with our circadian rhythms. This interference can make it difficult to fall asleep and stay asleep, as it delays the release of a hormone that induces sleepiness.

  • Physical Inactivity: As per a study published in the Journal of Pediatrics, excessive screen time often correlates with decreased physical activity. This sedentary behavior can lead to health problems such as obesity and poor cardiovascular health.

  • Mental Health Challenges: Increased screen use has been associated with higher rates of mental health issues. According to a report from the Royal College of Psychiatrists, these issues can include anxiety, depression, lower self-esteem, and social isolation.

So, to help our reader’s family and anyone that needs to manage excessive screen use and prevent potential health issues, I would recommend starting a “screen-free challenge” at home. This can be tremendously beneficial for children that spend a significant amount of time in front of screens. Here are seven tips that can help you get started:

  1. Screen-Free Zones: According to the American Academy of Pediatrics, designating specific areas in your home where screens are not allowed, such as the dining room or bedrooms, can promote face-to-face interaction.

  2. Set Screen Time Limits: As per the World Health Organization’s guidelines, establishing daily or weekly screen time limits for each family member allows for a healthy balance of digital and real-world experiences. This can improve mental health and overall well-being.

  3. Tech-Free Meals: According to a study published in the Journal of Nutrition Education and Behavior, making mealtimes tech-free zones can strengthen family connections and attachments, which are important factors for a good health.

  4. Outdoor Activities: According to Springer, parks and playgrounds promote physical and social health. Plan daily walks, join sports clubs, or just ride your bikes around the city.

  5. Unplug Before Bed: According to the National Sleep Foundation, creating a calming bedtime routine that involves disconnecting from screens at least an hour before sleep can improve sleep quality.

  6. Family Game Nights: As per a study in the American Journal of Play, regular family game nights can combat stress, refine social skills, increase confidence, improve communication skills, and enhance vocabulary development.

  7. DIY Projects: Based on research from the Creativity Research Journal, engaging in creative DIY projects or hobbies that don’t involve screens can develop individual and collaborative creativity.

These activities are not just about reducing screen time but also about enhancing the quality of life by promoting healthier habits and stronger family bonds.


While technology undoubtedly plays a crucial role in our modern lives, it's also important to find a balance between our digital and real-world experiences. Many of our jobs require us to be connected 24/7, and technology has brought undeniable benefits to our professional lives. However, by embracing a screen-free challenge, we can fight the undeniable effects of hyperconnectivity, prioritize human connections, and promote overall well-being.


Remember, technology itself is not all bad; it's how we manage and interact with it that determines its impact on our lives. So, get ready and start your Screen-Free Challenge and discover the universe of experiences waiting for you beyond the screen.

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