The word “exam” has the infamous trait of inducing high levels of anxiety and pressure in students and parents alike. Amidst this, the ubiquitous presence of smartphones, social media, and online distractions serve as a hindrance to academic performance.
Imagine parents watching their children trying desperately to focus on critical pre-board exams, struggling to concentrate as phone notifications constantly interrupt. A digital detox, a conscious effort to minimize screen time can help students stay productive, reduce stress, and improve academic performance.
As a parent, you are likely wondering about actionable digital detox strategies to balance your child’s screen time effectively, without seeming like too much parental control.
Understanding the Need for Digital Detox
Let’s talk some numbers to understand the sheer magnitude of the problem. According to research, a student in India checks his phone 150 times daily on an average, and a whopping 63% use their phones for 4-7 hours daily. An InMobi research reveals the Top 5 App categories in India – social networking, photoand video, games, entertainment and utilities.
While the time spent on these apps may not come as a surprise, teenagers spend 4-7 hours daily on their mobile phones is cause for worry. Another study conducted by the NCERT in 2022 on Mental Health and Wellbeing among school students found that 31% of students surveyed were stressed about exams.
These numbers reveal an undeniable truth – parents/adults and children are increasingly smartphone dependant. Our goal is to provide practical digital detox strategies that can help families manage screentime, particularly during exam periods, ultimately enhancing family wellbeing and improve academic performance of your children.
Practical Tips on Digital Detox
While implementing digital detox strategies, remember to make it a fun, collaborative family activity rather than introducing harsh measures that could add stress to an already pressured situation.
Implement festival-style digital fasts by setting structured screentime during exam periods. Begin with short, pre-determined digital detox fasts integrated into study schedules. Start with limited ‘allowed screen time’ and progressively extend these periods to ‘no screen time’. Turning off screen notifications during study time also helps students stay focused and decreases the urge to turn to their devices.
Create ‘gadget-free zones’ – create a ‘no phone/ gadget-free’ zone at home. Add visual interest with a No Parking Sign or No Phone / Silence Zone sign on the study room door. While going for tuition/ coaching classes, tell your children to keep their phones at home. Alternatively, use apps that help monitor their screen time, turn off notifications and keep devices on silent during that period.
Make ‘break time’ a family time – families can undergo digital detoxification together. Break times that are scheduled in their study calendar (read our tips to handle exam season) should be time to unwind. Engage in activities like board games, quizzes, reading, music, antakshri, or having family discussions. Detoxing during breaks reduces stress, improves focus, resulting in more productive study time, and better academic performance.
Follow the 20-20-20 rule – the WHO forecasts that by 2050 50% of the world’s population will suffer from myopia, due to excessive screen exposure. Dry eyes, myopia, headaches and migraines are some of the effects of too much screen time. To defocus from device screens, the 20-20-20 rule is effective – every 20 minutes, remind your child to look away from his/her screen and focus on an object 20 feet away for 20 seconds; this reduces eye strain and improves visual health.
Moving Forward
The benefits of implementing mindful digital detox strategies are manifold – reduced anxiety and stress, improved focus in a distraction-free environment, better retention of concepts, enhanced sleep quality, fosters a sense of cultural connection and stronger mental, physical and emotional wellbeing. Parents play a crucial role in supporting children during exam season by creating a balanced approach to technology use.
Digital detox is about managing screentime strategically and not by eliminating technology entirely. By implementing these strategies, students can create an environment that supports both academic excellence and digital wellness.
