WE are living in an era of mobile screens. Whether it is the teenagers sharing the latest memes, professionals checking their emails or grandparents video-calling their distant relatives, the digital world has become a reality of our daily lives. From communication through social media and video calls to education via online learning platforms and virtual classrooms, screens are indispensable. They provide entertainment through streaming services and gaming, facilitate remote work and virtual meetings, support health and fitness with applications and telemedicine.
Shopping is made convenient with e-commerce and mobile payments while news apps and digital books keep us informed. Additionally, virtual reality and online communities offer new ways to interact socially. Thus it is correct to say that screens have become integral to how we live, work and play. In Pakistan, approximately 36% of the population has access to internet and there are around 71 million active social media users, which accounts for approximately 31% of the total population. The attraction of staying connected, informed and entertained is irresistible and this widespread connectivity has brought numerous benefits from improved communication and access to information to enhanced business opportunities.
However, it has also led to an over-reliance on digital devices and social media often at the expense of real-world interactions and mental wellbeing. A study conducted in Pakistan found that 70.37% of females and 29.63% of males experienced depression due to increased screen time. Another research indicated that excessive screen time is closely associated with higher levels of depression and anxiety among adolescents. This is particularly concerning given the rising use of digital devices among young people. Increased screen time has also been linked to attention problems and decreased focus, particularly among children and adolescents. This can negatively impact their academic performance and overall cognitive development.
Moreover, the blue light emitted by screens can interfere with sleep patterns leading to poor sleep quality. Prolonged screen time can have several adverse effects on physical health too. One of the most significant impacts is on cardiovascular health due to the sedentary nature of screen-based activities which can lead to a lack of physical activity. This inactivity increases the risk of obesity, diabetes and heart diseases. Extended screen usage can contribute to poor posture and musculoskeletal issues such as neck and back pain. Moreover, screen time especially before bed can disrupt sleep patterns by suppressing the production of melatonin, the hormone responsible for regulating sleep. Eye strain and vision problems are also common often referred as Computer Vision Syndrome, which includes symptoms like dry eyes, blurred vision and headaches.
As Pakistan continues to embrace digital transformation, it is crucial to balance the benefits of technology with mindful usage. Digital minimalism offers a pathway to achieve a balanced and more intentional approach to digital connectivity. It is not about abandoning technology but rather using it more deliberately and consciously. It involves curating one’s digital environment to reduce unnecessary distractions and focusing on activities that promote personal growth, creativity and meaningful connections.
Here are some practical steps that can assist us in adopting digital minimalism, such as decluttering our digital space. We can start by organizing our digital devices. We can delete unused applications, unsubscribe from unnecessary email lists, and clean up our social media feeds. Setting boundaries is also achievable by establishing specific times for checking emails and social media. We need to avoid using digital devices during meals or family gatherings to foster more meaningful interactions. Furthermore, to reduce screen time and promote a healthier lifestyle, it is advisable to prioritize offline activities such as reading, gardening or exercising. These hobbies not only reduce screen time but also contribute to a more balanced and fulfilling lifestyle that is being compromised nowadays. Likewise being selective about the content that we consume online can also help. How about if we start following only those accounts or subscribing to channels that inspire and educate us, rather than those that merely entertain or distract us? It is recommended to take regular breaks from digital devices to reconnect with nature, spend quality time with loved ones or simply reflect on personal goals and aspirations. This practice, often referred to as a “digital detox”, can be beneficial for overall well-being.
Adopting digital minimalism can lead to numerous benefits including improved mental health, better focus, and enhanced productivity. It encourages individuals to be more present in their daily lives. In a country like Pakistan, where family and community bonds are highly valued, digital minimalism can help strengthen these connections by reducing the digital barriers that often come between people. By adopting digital minimalism, Pakistanis can enjoy the advantages of the digital age while preserving the richness of real-world interactions and experiences.
—The writer is contributing columnist, based in Islamabad.
