Healthy usage habits

State three effects that spending many consecutive hours on your mobile phone or computer can have on your health, and propose a simple guideline to prevent each one.

The digital well-being report on a mobile phone summarises average daily use: $2\ \text{h}\ 30\ \text{min}$ of social media, $1\ \text{h}\ 45\ \text{min}$ of video and $45\ \text{min}$ of gaming. Express each time in hours as a decimal (remember that $30\ \text{min} = 0,5\ \text{h}$), calculate the daily total and the weekly total, and determine how many hours per week would be gained for physical activity if that screen time were halved.

The figure represents a study workstation in front of a screen.

Indicate the approximate recommended distance between eyes and screen (the gap ?) and explain two more guidelines, visible in the scene or deducible from it, that help protect your eyesight and back.

Explain what the 20-20-20 rule for resting your eyes consists of (every twenty minutes, look for twenty seconds at something about six metres away) and what specific problem it relieves.

Explain what "text neck" is, why tilting your head far forward towards your phone multiplies the weight supported by your neck, and describe two ways of holding your phone that reduce this.

Many games offer "loot boxes" with random rewards. Explain why unpredictable rewards are more addictive than fixed ones, how this mechanic resembles slot machines, and what sign indicates that the game is designed to keep you playing.

Studies on attention show that the mere presence of a phone on the table, even if silent, reduces concentration. Explain why this happens and design your "study mode": what you do with your phone, notifications and breaks to perform well.

An app measures your "screen time" while rewarding you with badges and streaks for opening it every day. Analyse the contradiction between its stated well-being objective and the techniques it uses to hook you, and evaluate whether this type of tool really helps reduce usage.

Explain why it is not a good idea to use your phone in bed just before going to sleep and propose two specific alternatives for the last half hour of the day.

Eating while looking at your phone has been linked to eating more and less healthily. Explain what role attention plays in the feeling of satiety and propose a simple rule for mealtimes at home.

State three physical signs that you have been playing or looking at the screen for too long at a stretch (dry eyes, neck pain, heavy head...) and explain what should be done as soon as each one appears.

Describe how you would set up an ergonomic study workstation at home: height and position of the screen, chair, keyboard and lighting. Explain what health problem each decision prevents.

A friend plays online until two in the morning on weekdays and arrives at school having barely slept. Explain what immediate and long-term consequences this habit can have and what specific change you would propose to them to start with.

Based on the following weekday usage log of a 3rd year ESO student (4,2 h of daily screen time: 2,5 h on social media, 1,2 h on video games, and 0,5 h on schoolwork; last connection at 00:30 from bed; recurring morning sleepiness):

1. a) Design a realistic healthy use plan for their Monday-to-Thursday afternoons. It must redistribute digital leisure time and establish two concrete measures (one regarding device configuration and another regarding physical space organization) to ensure disconnection.
2. b) Justify why the mobile phone should not be charged in the bedroom from the perspective of sleep quality and nighttime impulsivity.
3. c) Define two measurable indicators (one quantitative and one qualitative) to evaluate after one month whether the plan has been successful.