What Screen Time Is Really Doing to Your Body with Manoush Zomorodi

1. Take Frequent Movement Breaks

Engage in five minutes of gentle movement every half hour of sitting to counteract the harms of prolonged sedentary time, as this helps flush out fats and sugars, stabilizes blood pressure, and boosts mood and concentration.

2. Prioritize Breaks Over Workouts

Understand that a single long workout doesn’t offset continuous sitting; breaking up sedentary periods throughout the day is crucial for mitigating health risks like diabetes and cardiovascular issues.

3. Don’t Rely Solely on Standing

Recognize that standing alone for long periods is not a complete solution to sedentary behavior and can even contribute to cardiovascular issues and varicose veins; true benefit comes from gentle movement.

4. Use Posture as Stress Management

Consciously activate your core muscles and sit upright to avoid slumping, which compresses your diaphragm and can lead to reduced oxygen to the brain, increased CO2, fatigue, brain fog, and even anxiety.

5. Protect Your Eyes with Outdoor Distance

Every half hour, go outside and look at a distant horizon for a few minutes to help prevent nearsightedness, as this allows your eyeballs to reset their shape and provides beneficial sunlight exposure.

6. Give Your Ears Quiet Breaks

Regularly take breaks from constant sound input, especially from headphones, to allow the tiny cilia in your ears to recover; continuous assault can permanently damage them, leading to hearing loss and related health issues.

7. Reframe Sleep Habits, Not Blue Light

Focus on breaking habits like watching ‘just one more episode’ or mindlessly scrolling before bed, as these behavioral patterns, rather than blue light itself, are the primary disruptors of sleep for adults.

8. Create a Deep Sensory Reset

Dedicate 45 minutes once a week to a ‘float’ experience at home by going into a dark, quiet room, removing your phone, and simply relaxing without any sensory input or the pressure to meditate, allowing your nervous system to reset.

9. Start Small with Movement

If taking frequent breaks seems daunting, begin by taking just one five-minute gentle movement break in the middle of your day, as any movement is beneficial and has outsized positive effects on well-being.

10. Use Timers for Breaks

Initially use a timer to remind yourself to take movement breaks, but recognize that over time, your body’s interoceptive awareness will improve, and you may naturally start to feel when it’s time to move.

11. Foster a Culture of Movement

Advocate for and normalize ‘move breaks’ in the workplace, suggest walking meetings, or turn off cameras during Zoom calls to allow for movement, recognizing that these changes boost productivity, engagement, and retention.

12. Embrace the ‘Neutral Zone’

Allow for longer periods of downtime, such as boring walks or several months of not strategizing, to process significant changes or life events, enabling your brain to make sense of the world and tap into gut feelings for better decision-making.

13. Manage Phone for Better Sleep

If you keep your phone in the bedroom, set it to allow only emergency calls to prevent interruptions; when awake at night, use mental hacks like imagining a peaceful scene instead of reaching for your device to self-soothe.