I was both horrified and impressed at that moment. Impressed because she knew that the information was available via the internet, but horrified to realise that she didn’t know there was an even simpler way to discover the truth… I could just look at my measuring cup.

Technology has found its way into almost every aspect of our modern lives. I sit here right now typing away on my ultra thin and lightweight laptop while inside my purse just a foot away, yet another screen is available at a moment’s notice, just in case I’d like to check the weather, reach out to a friend, or watch a movie.

For our children, this is the way things have always been. They aren’t surprised by the fact that my phone can give me step-by-step instructions on how to get to a new friend’s house. Instead, they wonder why we adults are all so freaked out about screen time.

I don’t know any child who would actually rather watch a screen than get out into nature

But the research is clear, excessive screen time is not good for developing brains. In fact, researchers can actually predict a child’s future IQ based on how much of the time he or she sits in front of the television daily. And the result is: the more television hours, the lower the IQ.

So how can we help our children unplug and support their developing brains? I’ve got tips, but you might not like them… here they are.

1. Reduce your own screen time

The first thing to notice is what we’re modelling for our kids. If we spend all day connected to screens, we can hardly expect them to act differently. Their survival depends on following our lead and learning skills from us that they will need to thrive. So if we want our children to limit their screen time, guess what? We have to show them how. Turn off, unplug, and put away your screens. You can start with meal times, or a couple of hours in the evening. You can even go camping or schedule a vacation somewhere without TV/internet access. You could even choose to go on a [gasp!] Facebook diet.

Making interesting fiction and non-fiction books available for children to explore is a great way to entice them away from a screen

2. Offer alternative activities that are more fun

I don’t know any child who would actually rather watch a screen than get out into nature. Taking a walk, hike or bike ride is good for our health, reduces our blood pressure, and helps us relax. Going to a park, beach or studying wildlife can also be a great alternative.

Sometimes spending time in nature can be a spiritually moving and life altering experience. So don’t think you have to have a plan for the whole day; just pack a bag with water and snacks, get outside and see what happens!

I remember a time during college where our class assignment was to observe one square foot of ground for 30 minutes. I thought it would be incredibly boring. And there were moments when it seemed like nothing was happening, but then I’d notice an ant collecting food and I would feel the breeze and the sun would go behind a cloud and everything would change.

3. Books

Sure we can get lots of information online, but there’s nothing quite like the feeling of holding a good book in your hands. Making interesting fiction and non-fiction books available for children to explore is a great way to entice them away from a screen.

We recently checked out a book on science experiments for kids and my daughter is very excited about the experiments we’ve begun. In one simple experiment, we had three bowls of water: one warm, one cold and one at room temperature. The experiment was to put one hand in the warm water and one hand in the cold water for 30 seconds. Afterward, she was instructed to put both hands in the room temperature water and notice how each hand felt. She was amazed at the results. The room temperature water felt cold to her warm hand and warm to her cold hand, even though the water was the same temperature!

Engaging in scientific exploration is a great way to develop critical thinking skills and advance the love of learning.

Wouldn’t it be nice to know that your child can sew on a button, play an instrument, or convert ounces to cups without asking Google?

4. Creative endeavours

Painting, singing, playing music, sculpture, dancing and theatre are all incredibly good for our brains and our bodies. Engaging in creativity uses parts of our brains that go unused when we’re passively watching a screen. And these creative pursuits can be incredibly rewarding too.

It’s quite satisfying to paint around on a canvas or finally master a challenging riff. You may want to get some direct instruction for your child, or you can just let her explore and see where her interests take her.

Engaging in your own creative interests is the best way to encourage your child to develop hers. And even if you don’t consider yourself artistically inclined, it’s good for you and for your child to explore new activities and interests. Maybe there’s something you’ve always wanted to try, or an extension of something you’ve already mastered. Allow your children to witness your own process of creative discovery and support them in theirs.

 5. Food preparation

Including children in food preparation is a wonderful way to introduce them to crucial skills like cutting safely with a sharp knife or using a hot stove. Since you’re there to supervise, you can make sure all the dangers are apparent and you can model safe kitchen practices. Who knows, you may even discover that your child has a hidden talent for cooking or baking!

In addition, you can grow your own garden to help children understand the entire process of cultivating and preparing food. Did you know that micro-organisms found in soil have been shown to significantly increase happiness? These organisms actually affect the serotonin levels in your brain! Besides, there is something so very satisfying about watching a tiny seed grow to maturity and eventually eating the fruits of your labour.

Sure, most of my suggestions require that we adults actually put down our devices, go outside and engage in life in a new way. But isn’t that what we most want for our children? Wouldn’t it be nice to know that your child can sew on a button, play an instrument, or convert ounces to cups without asking Google?

It’s up to us to determine the culture of our own homes and families and if we choose less screen time and more time cooking together, I think we’ll be well on our way to the thoughtful, engaged citizens we dearly hope our children will become.

The post 5 practical ways to reduce your kid’s screen time appeared first on Complete Wellbeing.

Sometimes I would be reading something or even eating a meal while my left hand would automatically reach my phone, the FB app would be opened and I would mindlessly start scrolling my timeline.

Time to wake up

I didn’t like this automatic behaviour in me. It had become one of those things you know are not good for you, yet you can’t stop yourself from doing it. Quite simple, it was an addiction. I’m sure you are familiar with that feeling and will agree it’s a miserable one.

So in December 2016, a few days before Christmas, I decided to take a break from Facebook. I didn’t give myself any deadline, such as 30 days or 100 days, but thought I’d take it one day at a time. Fortunately, I was able to stick with this commitment and it helped me in many ways. Here are a few ways going off Facebook helped me:

• I had more time, and why not? I was not frittering it away on Facebook! Only when I disconnected did I actually realise how much more time and mental space you have at your disposal when you are not constantly on social media. I had more time to do yoga, meditate, work, sleep, go for walks, cook…
• My reading doubled. Within the first month of being away from Facebook, I read three books. This was in addition to the other content I watched and read during this time. What happens on Facebook is that you often end up reading articles or watching videos that are pointless. Like the stuff you receive on WhatsApp. The headline will usually have catch phrases like ‘must watch’, and you feel obliged to click. Or, you switch on your laptop or pick your phone with a purpose, see something else that takes your attention and soon you’ve forgotten your original objective and are caught in the web of content that actually has no value to add to your life [and often is not even entertaining].
• I was less distracted and more focussed. When you are not feeding yourself with gossip [yes, that’s what Facebook actually is] about events from another person’s life or what has happened in another country or city, you have more time and energy to focus on what really matters.
• Rather than posting a wish on their timeline or sending a private message on Facebook, I started calling my friends more often, especially on their birthdays/anniversaries. They were pleasantly surprised to receive a phone call and on some occasions we even met in person! So much better than playing the virtual friendship game.
• No more Facebook window shopping. Yes, that’s a real thing! As if shopping apps weren’t enough time-wasters. Of the many groups that I am a part of on Facebook, a lot of them are dedicated to selling stuff—all kinds of stuff. Women (it’s mostly us) share tons of pictures and offer tempting discounts on products. You save a bit if you find a good deal on a product, but if you compare the value in terms of your lost time, I’d say it’s not worth it.
• I was less exposed to negativity. Off late I was seeing a lot of vile remarks, hostility and bullying on Facebook… especially when it came to current politics and social issues. Even though I was not participating in the discussions, I found myself reading most of what was said, which was creating unnecessary dissonance and heartburn in me. Switching off from Facebook gave me a break from all the gloom.

Does this mean I am never going to log in to my Facebook account again? Of course not! In fact, I already did. But I only do so when I need to use it for work and then I’m off. Facebook has its many advantages, but you have to be sure that you are using it and it’s not the other way round. If you find yourself getting addicted to Facebook the way I was, then you too should try the same. Stop blaming Facebook and just take a clean break. You won’t miss much; but you’ll gain a lot.

The post How taking a break from Facebook improved my life right away appeared first on Complete Wellbeing.

Can’t live without my smartphone

During the time my smartphone was off, I would feel what is sometimes referred to as the ‘phantom vibrate’, a false sensation that my cell phone had vibrated when it had obviously not. I longed desperately to communicate with the outside world, and after receiving the ‘go-ahead’ from the pilot, I would desperately power up my smartphone. It felt like ages, as I would anxiously wait to receive all impending text messages, emails and notifications. My pupils would dilate from excitement as the device came to life. I would immediately FaceTime with friends and family, informing them of my safe arrival in Los Angeles, update my Facebook status with a check-in at LAX and answer any work emails with supreme urgency.

During the time my smartphone was off, I would feel what is sometimes referred to as the ‘phantom vibrate’

It’s a hopeful scenario I often imagine, especially now, when I am looking to break free from our technology-driven society. Walking down a crowded city street, my eardrums are filled with the incessant sound of cell phones ringing, buzzing, chiming, whistling and whatever else we programme them to do.

As mobile devices continue to evolve, so does the need to elicit constant communication. But is the ability to effortlessly and instantly communicate with others causing more harm than good?

Communication without expression

Scientists argue that excessive use of communications technology among the teens is leading to a lack of personal expression, which in turn will lead these ‘digital natives’—a generation raised around computers—to struggle with reading body language and facial expressions as adults.

Is the ability to effortlessly and instantly communicate with others causing more harm than good?

Who’s to say the grown-ups aren’t as much the culprit as the youngsters in this case? Most adults not only rely on tablets and mobile devices to occupy their children, they also set negative examples when it comes to inappropriate cell phone usage.

Texting while driving and while crossing the street is a growing trend that is quickly becoming one of the leading causes of death. And the National Highway Transportation Safety Administration has reported that texting can increase the likelihood of a crash by up to 23 times.

I’ve had my fair share of scares, and though I know the danger it presents, I still feel the urge to text my friends and even surf the Web while in motion. Over time, I’ve learned to keep my cell phone in the back seat and out of reach while in the car, as a means of stopping all impulses to check a text message, make a phone call or take a picture of something worth sharing. The truth is, cell phone use is a bad habit that is not only taking lives. It’s taking away from our lives.

Texting while driving and while crossing the street is a growing trend that is quickly becoming one of the leading causes of death

No more Candy Crush Saga

One of the greatest New Year’s resolutions I ever made was in 2014. It involved deleting the Candy Crush Saga app from my phone. Addicted to playing the game, I would separate myself from social situations by refusing to participate in the conversations going on around me. I was unaware of how socially awkward I had become until one afternoon while visiting family. After being asked several times to put my cell phone down and mingle, I knew I had a problem. That evening, I uninstalled the app and have yet to reactivate it.

By the end of the following week, I began to see just how much better life without Candy Crush could be, and before long, I didn’t even miss it. With this in mind, I refrain from downloading similar applications to my device today and follow several easy steps to overcoming addiction; the obvious being: leaving the phone at home.

I know you’re probably thinking, “What happens if there’s an emergency?” A great question and a problem I actually encountered once when I was at dinner on vacation in Washington, D.C. Not knowing that I had purposely left my smartphone charging in the hotel, my mother tried calling several times to tell me that my grandfather had passed. Though unfortunate to hear such news, I was lucky enough to be out with someone who had his phone on him. From then on out, I vowed to always make sure that at least one member of my party would have a phone on him or her at all times in case of an emergency.

One of the greatest New Year’s resolutions I ever made involved deleting the Candy Crush Saga app from my phone

Break off the habit

If alone and still trying to ditch the distractions, I suggest putting your phone on silent, turning off your data, or keeping it out of sight and away from your side such as in a desk drawer while at work or on the charger once home. All of these alternatives get the job done just fine when I’m looking to rid myself of senseless technology for a few minutes, a few hours or even for the entire day.

An avid concert-goer in my youth, I would spend the majority of each performance capturing footage on my cell phone. Later on, I’d waste hours adding the blurry photos and incoherent videos to my Facebook timeline. As if anyone really cared. Now that I am older, I leave the phone at home, live for the moment and enjoy the show. Whatever it takes to become less socially awkward. I consider myself lucky because most people deny or fail to realise they’ve fallen victim to this addiction.

Although work can sometimes make it impossible not to answer text messages or emails while dining out, I’ve witnessed entire tables of friends and families playing quietly on their phones instead of engaging in real-life conversations. We don’t even think how this anti-social behaviour affects the lives of people around us.

Smartphone addiction and the destruction it can cause plague many lives today. It is our duty, both as friends and as citizens, to put a stop to it. If asked to abandon your smartphone entirely, even for a day, could you? If the answer is still a “no,” hopefully you’ll one day come to your senses and reconsider. Perhaps, like me, you’ll find it to be one of the best decisions you’ve ever made.

A version of this article was first published in the April 2015 issue of Complete Wellbeing.

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