With the advancement of technology in today's world it would be very difficult for one to stay in a spot without looking at the screen, technology has made everything accessible through our mobile devices, laptops, and other gadgets you could think of. Communication has become easier, remote jobs are being done by looking at the screen, and you see part of the world too.
We can't live without these screens cause they have become a huge of our lives lately and as the world keeps growing thats how we will become more addicted to them. We can't fully get off our screen, I believe everyone has something that brings them online some business, some work while others just want to fight off boredom but they say excess of everything is bad right "This is true to an extent" spending much time on your screen can lead to you having eye strain, the symptom I normally experience is having a headache. 
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I spend a lot of time on my screen, firstly when I get to the office, it is kind of inevitable cause technology has made everything easy by gluing us to the screen to carry out our daily activities, my job requires me to work looking at the screen of my desktop where I perform some recording activities, thinking after the close of work I'd do something else but then I have my phone to keep me busy looking at the screen, most times I get affected when the brightness is high so I had to reduce it to the lowest, so I can't tell the amount of time I spend in front of the screen but I think its a lot cause its only when I'm sleeping that I'm not in front of the screen so it quite a lot.
The only symptom that will make me realize I've spent enough time on the screen is "headache" When my head starts aching me out of the blues most times I feel it is something else that is generating the headache but then when I turn off my phone and stay off it for a while I'd notice some changes, from the first experience I had with this I decided to be giving myself some remedies to enable me to reduce the amount of time I spend in front of the screen.
Knowing fully well we can't get off our screen entirely but then there is always a solution to every problem right? Thats where the regulatory part comes into play. The first step to regulate the amount of time I spend on my screen which has so far worked for me is to take a break from looking at my screen, we can set a timer or an alarm that tells you "It is time to stay off the screen" then you at the other hand has to obey cause I know some people might dismiss the alarm, but then it takes discipline to be consistent in a thing.
Secondly, use a light filter, most of the apps I use on my mobile device are in dark mode which helps to reduce eye strain. The last step is to spend quality time doing the things you love offline or spending time with family and friends, go visit places but then I know when you are visiting places you would want to take pictures right well just take a few, very few then put your device aside and focus on the activity you're engaging in. It is our priority to stay healthy at all costs so we must create a balance that allows us to engage in significant activities offline and make use of our screens consciously when needed.
Thanks for reading🌹
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