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https://yrc.hkfyg.org.hk/wp-content/uploads/sites/56/2016/11/YI016_SummaryChi.pdf

I think we can trying to add more time on PE lessons. They may feel more enjoyable in their school life as well, which may lead to a better study result.

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1. Set time limits for play and stick to them.

2. Keep phones and other gadgets out of the bedroom so you won’t play into the night.

3. D other activities every day, including exercise. This will lower the health risks of sitting and playing for long stretches of time.

https://www.webmd.com/

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- Setting other rules, such as no screens during meals, having teenagers stop playing 30 minutes before bed

Article: https://www.consumerreports.org/gaming/kids-glued-to-smartphones-video-games-could-signal-addiction/

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Kids Glued to Smartphones, Video Games Could Signal Addiction

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Gaming disorder will be officially recognized by the World Health Organization. But can kids really have video game addiction? Consumer Reports tells you how to know if your child's gaming habits are a health problem.

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7 Proven Ways to Break Your Cell Phone Addiction

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7 Proven Ways to Break Your Cell Phone Addiction

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Organize a lunchtime walking club as a kind of structured leisure which does not really require students to spend extra time and effort like afterschool ECAs require. Basically to get students involved in some physical activities in school first and to raise their interests in exercises.

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Encourage Parents to do sports with them

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Encourage Parents to do sports with them

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https://www.ate.gov.hk/teachingpractice/CEATE1718_Compendium_list_teaching_practices_CoM_PE_07.pdf

Maybe we can encourage parents to do sports with their kids, also the article suggests that schools could arrange some time for sports before assembly

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It's usually the notifications that trigger constant checking of one's phone so disabling the non-essential ones could help.

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Competition could encourage more sports and teamwork, I think inter-class sports competition might help.

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Do a virtual PE log, have them film themselves doing exercises (can be a Timelapse).

Or, alternatively, have them pair up, and choose to do some TikTok dancing challenges. Hold a class dancing competition in the end. (Most of them like doing TikToks anyway, so it shouldn’t be a problem.)

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It was early March, just a week before spring break, when social work graduate student Richard Unite learned that Columbia University would be moving classes online to slow the spread of coronavirus.

Like many others in the coming days and weeks, Unite was suddenly confined to his apartment, which he shared with one roommate.

"I was just in bed all the time and I didn't really have access to the gym," the West Harlem resident said. "I wanted to find a way to have some kind of outlet for exercising and having fun without leaving the house because I was too scared."

So Unite turned to TikTok, the increasingly popular short-form video social media app. Unite - at 25, already something of An Old in the TikTok universe - had downloaded the app in January but never posted.

He uploaded his version of a viral internet dance that's set to the song "Supalonely" by Benee on March 8. The same day, he posted one that's set to Kesha's "Cannibal." About a week later, he posted the "Savage" challenge dance, set to the Megan Thee Stallion song.

Created by 19-year-old Keara Wilson in early March, the "Savage" challenge dance blew up after being reposted by the rapper.

The dance, which has been emulated by celebrities including Justin Bieber and Jessica Alba - doesn't just live on TikTok. It's been cross-posted on Twitter, Instagram, YouTube and Facebook. There's even a Netflix "Tiger King" and "Savage" mashup.

More and more people of all ages are embracing these types of dance challenges on TikTok. It's the new reality as quarantine and stay-at-home orders keep people indoors around the world.

The "Savage" challenge was one of the most popular dance challenges in March, with 9.3 million videos created using the song, said Greg Justice, TikTok's U.S. head of content programming, via email. Other popular dance challenges in March include the viral - elbow, elbow, shimmy, clap - dance to "Something New" by Wiz Khalifa featuring Ty Dolla Sign.

On March 24, the platform launched a #DistanceDance challenge and fundraiser featuring 15-year-old Charli D'Amelio, TikTok's most followed creator with more than 47 million followers, "to reach young people across the country and around the world, encouraging them to practice social distancing in a fun and creative way." Justice said.

Since launching about two weeks ago, the hashtag has surpassed 4.6 billion views.

TikTok, which is owned by the Beijing-based tech company ByteDance, began as the lip-syncing app Musical.ly. The platform is known for being most popular among teens, but quarantine may be helping to break down age barriers.

Rodell Bautista's 15-year-old daughter introduced him to TikTok in late March, inviting him to join her in a dance challenge. After posting the video to Twitter, Bautista, 46, created what he called a TikTok "Dance-A-Palooza" - asking family members to join him in dance challenges to songs including the "Cha-Cha Slide," "Men in Black" and "Love Shack."

"I've been bugging every family member every day," said Bautista, who lives in Winnipeg, Canada. "Sometimes they're a bit annoyed, but they're kind of amused by it."

Dancing on TikTok during the pandemic is a form of expression and a break from the constant flow of depressing news.

"Watching people enjoy themselves in the midst of this all, actually finding a positive way to put their energy while we're all locked up and staying at home, it's a chance to connect with your family and have fun with them, be silly," Bautista said.

As on other video-centric platforms, dance on TikTok has allowed creators to break out of the shadows and gain large followings. It's "one of the most expressive art formats and is a shared language that users of all ages and backgrounds enjoy," Justice said.

The most viral TikTok dances tend to be simple - choreography that can be performed in small spaces and moves that people can pick up regardless of their skill level.

"What generally sticks is if someone watches ... and they feel like they can do it and they're not too intimidated," said Melanie Wilking, 20, who creates TikTok dances with her 23-year-old sibling, Miranda, as the Wilking Sisters.

One exception is the Renegade - Bautista said he's attempting to learn it now - a dance set to rapper K Camp's "Lottery" by 14-year-old Jalaiah Harmon. The dance is fast and at some points has multiple movements between each beat.

Some on Twitter have debated whether "old" people - mid-20s and up - are inadvertently ruining TikTok for teens.

"Y'all remember how annoying it was when your mom joined Facebook," activist and writer Brittany Packnett Cunningham playfully tweeted. "That's y'all joining TikTok and doing these challenges. Let the young cousins have something."

Can someone tell me to stop trying to learn tiktok dances I am 22 years old
- tay (@BeefedUpBaddie) February 25, 2020

But like the viral TikTok coronavirus anthem by Curtis Roach, people being "bored in the house, bored in the house, bored" is a compelling reason to join dance challenges.

Samantha Parent, 27, said via email she didn't quite understand TikTok challenges initially "and thought there was no way you could catch me doing one." After a few days of scrolling, though, she was hooked.

Since being in quarantine, she's learned the viral dance to Doja Cat's "Say So," a process that took two to three days to perfect after watching other people do the dance "about 50 times."

"My best friend made fun of me at first and now she uses it more than I do," Parent said.

Making fun of the things young people do is a form of self-protection, said Clare Blackwood, a 32-year-old actor, comedian and writer from Toronto, via email. "TikTok has a reputation for being a silly thing that 'the kids are doing,' but we all secretly want to do it too, so when we actually join we have to pretend that we're not happy about it."

Well, we all learned something today: I learned a TikTok dance, and you learned how astoundingly white I am. (My relatives demanded proof that I learned this and I'm so sorry) pic.twitter.com/npGC9wMWQI
- Clare Blackwood (@clareblackwood) March 27, 2020

Justice would not provide an average age of TikTok users, saying the "community is made up of users of all ages, from grandparents to college students alike." He added that TikTok has experienced "an incredible increase in the diversity and level of creativity" in content shared on the platform in the last few weeks.

"Savage" challenge creator Wilson guessed the average age range on TikTok was 17 through 20 when she first joined in September.

But now, "there's actually a lot of older people and I love to see that because it's not really just a kids' app," Wilson said. "I see it more for everyone to come in and join and show off their dancing and their funniness."

The Wilking sisters, who have 2.4 million followers on TikTok, said they've experienced "people talking not so great about the app," Melanie said. "People get under the impression that it's just these teen girls doing these silly dances, when really it's so much deeper than that."

Until being featured in the New York Times, Harmon struggled to get proper credit for her Renegade choreography after TikTok influencers, including D'Amelio, popularized the dance on the app. Since then, the Atlanta teen has performed the choreography on "The Ellen Degeneres Show" and the 2020 NBA-All Star Game.

Like other viral TikTok creators, she hopes to translate social media success into a professional dance and choreography career.

But many don't dream of being TikTok famous.

"It's going to sound cheesy," Unite said. "TikTok has given me the confidence to mess up and dance and be able to do that happily in front of people and not be judged for it."

Posting on TikTok is a way to make friends smile during the pandemic, Blackwood said. "Any shame I possess about using an app made for people who are younger, richer and hotter than I will ever be is canceled out."

She added: "The second quarantine is over, I am deleting it. It is an addictive, time-sucking monstrosity that I like far too much for my own good."

Fourteen-year-old Harmon weighed in on the age debate, saying age shouldn't matter on TikTok. "You're never too old to dance either," she said. "If it's something you love, you can still do it. It doesn't matter how old you are. It's just all about having fun."

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It's not just teens: We're all in the TikTok-dance-challenge phase of quarantine now

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It was early March, just a week before spring break, when social work graduate student Richard Unite learned that Columbia University would be moving classes online to slow the spread of coronavirus. Like many others in the coming days and weeks, Unite was suddenly confined to his apartment, which he shared with one roommate.

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https://www.cdc.gov/physicalactivity/how-to-be-physically-active-while-social-distancing.html

Even under online learning, we can still promote doing exercises inside home, like doing housework to provide exercises as well as developing a sense of responsibility.

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Centers for Disease Control and Prevention

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Getting physical activity can be a challenge while staying at home. However, it's possible-and important-to be physically active while social distancing. Physical activity reduces blood pressure and anxiety and helps you sleep better. It can also help to improve mood and energy level.

Children aged 3 to 5 years need physical activity throughout the day, every day for growth and development. Children and adolescents aged 6 to 17 years need at least 60 minutes of moderate-to-vigorous intensity physical activity daily. Adults need 150 minutes a week of moderate intensity activity such as brisk walking for health benefits. Regardless of your age, some physical activity is better than none.

Here are ideas for staying active close to home:

Engage in active family play time. Any game that gets everyone up and moving counts!

Catch up on household chores such as cleaning out the closet. Vacuuming is also a physical activity.

Get outside. Mow the grass, go for a walk, or take a bike ride. Remember to maintain a safe distance between yourself and other active neighbors.

Make television watching more active by doing jumping jacks or push-ups during the commercials.

See more information about the health benefits of physical activity and how much physical activity you need.

Move Your Way ® is a physical activity campaign from the US Department of Health and Human Services to promote the Physical Activity Guidelines for Americans, 2nd editionexternal icon . The following resources from Move Your Way ® offer several suggestions that can be used or adapted for social distancing.
Move Your Way®: Tips for Getting Active Indoors Move Your Way®: Tips for Busy Days

Connect with Nutrition, Physical Activity, and Obesity

Page last reviewed:

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How to Be Physically Active While Social Distancing

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Getting physical activity can be a challenge while staying at home. However, it's possible-and important-to be physically active while social distancing. Physical activity reduces blood pressure and anxiety and helps you sleep better. It can also help to improve mood and energy level.

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Promote the use of pedometer, especially now that we have our smartphones, we could see how many steps we have taken in our “health” app or other pedometer app. I think teenagers always neglect the importance of walking especially in fast-paced city like hong kong. We could set step goals for them weekly.

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Abstract

Background

While pedometers have an important role to play in the promotion of lifestyle activity among adults, less known is regarding their impact on behavior among youth (i.e. children and adolescents). The primary aim of this review was to identify the effectiveness of pedometers in promoting physical activity among youth. Secondary aims were to assess the quality of existing studies and examine the different ways that pedometers have been used to promote activity.

Methods

A systematic search of six electronic databases was conducted using combinations of the following key words 'physical activity', 'walking', 'intervention', 'promotion', 'evaluation', and 'pedometer'. The quality of the studies was assessed against predetermined criteria.

Results

Our search identified 14 studies, of which 12 resulted in increases in physical activity. Three studies used pedometers as open-loop feedback mechanisms to increase physical activity by making access to sedentary activities contingent on achieving activity targets. Ten studies used pedometers for self-monitoring and one study incorporated pedometers into an integrated school curriculum.

Conclusions

Pedometers have been used successfully in a variety of ways to promote activity among youth. Since there are so few studies at this time, there is ample need and opportunity to contribute to the knowledge base.

Introduction

Over the past two decades there has been a public health shift from a focus on exercise (intended to develop physical fitness) to an emphasis on promoting moderate intensity lifestyle physical activity (intended to improve health outcomes) (Biddle et al., 2004, Dunn et al., 1998, U.S. Department of Health and Human Services, 2000). Lifestyle activities include walking, cycling to work or school and taking the stairs instead of the elevator. A body of evidence has emerged demonstrating that significant health benefits can accrue from activity of moderate intensity that can be accumulated throughout the day (Church et al., 2007; U.S. Department of Health and Human Services, 1996).

Pedometers have emerged as self-monitoring tools for promoting lifestyle physical activity in a variety of populations. Pedometers provide valuable feedback about steps taken, distance covered, time spent in activity and/or an estimate of energy expenditure. The basic premise underlying the use of pedometers to increase physical activity is that the immediate visual feedback of cumulative step counts increase individuals' awareness of how their personal behavioural choice affects their physical activity. Used as part of a guided and repetitive self-monitoring, feedback, and goal-setting process, the pedometer is able to provide up-to-the-minute information which can be used to adjust these behavioural choices to achieve physical activity objectives.

Although recommendations for physical activity have traditionally been time and intensity-based (i.e. 30 min/day of moderate-to-vigorous physical activity at least five times a week), in response to the ubiquity of pedometers, daily targets of 10,000 steps/day for adults have emerged. However, Tudor-Locke and Myers (2001) have suggested that 10,000 steps/day is unrealistically high for low-active or sedentary adults and may contribute to low program adherence. The step recommendations for children and adolescents are equally problematic. While the President's Council on Physical Fitness and Sports recommends 13,000 steps/day for boys and 11,000 steps for girls (President's Council on Physical Fitness and Sports, 2002), a recent study examining the relationship between step-counts and body mass index (BMI) suggested that the step targets should be as high as 12,000 for girls and 15,000 for boys (Tudor-Locke et al., 2004). Having a standard step target may not be necessary and it has been suggested that step goals should be personalized according to baseline values, specific health goals and sustainability (Tudor-Locke and Corbin, 2002). The disadvantage of using pedometers to prescribe physical activity targets for youth is that they do not provide information about physical activity intensity while recommendations for physical activity are usually based on time and intensity. While pedometer output correlates strongly with different accelerometers which do collect time and intensity information (Tudor-Locke et al., 2002), the relationship between step counts and doubly labelled water is less convincing (Ramirez-Marrero et al., 2005).

The activity patterns of youth have been characterized as intermittent or sporadic, displaying brief bursts of intense movement interspersed with bouts of light and sedentary activity (Welk et al., 2000). Trying to capture random spurts of intensity using accelerometers, for example, is challenging as the epochs (that is, sample intervals) necessary are shorter than is conventionally used or feasible for longer term monitoring given limitations of current instrumentation (McClain et al., 2008). Although it is correct that pedometers are insensitive to non-ambulatory activities such as cycling and should not be worn while swimming, we know from the adult literature that these types of activities are particularly salient (that is, easily recalled). Further, although it may be important to consider adjusting steps taken for such activities by a simple conversion factor, it seems to be important only for individual results and not for population estimates (Miller et al., 2006). Given the more common features of young people's movement behaviors, and the current public health emphasis on accumulation of daily physical activity (National Association of Physical Education and Sports, 2004), it follows that a cumulative record of steps taken at the end of the day is an appropriate indicator to monitor in youth. Finally, a recent review of pedometer-determined free-living physical activity in young populations documents 31 studies published since 1999 that provides normative data for comparison purposes, further supporting the usefulness of these types of data in youth (Tudor-Locke et al., in press-a).

Two recent meta-analyses have examined the impact of pedometers on physical activity and health in adults (Bravata et al., 2007, Richardson et al., 2008). Pedometers were found to be associated with an increase in physical activity of approximately 2000 steps/day and decreases in BMI and blood pressure. While pedometers appear to have an important role to play in the promotion of lifestyle activity among adults, less is known regarding their impact on behavior among youth (i.e., children and adolescents). The primary aim of this review was to identify the effectiveness of pedometers in promoting physical activity among youth. Secondary aims were to assess the quality of existing studies and examine the different ways that pedometers have been used to promote physical activity among youth.

Section snippets

Identification of studies

A systematic search of studies using pedometers to increase physical activity in young people was conducted using six electronic databases (Pubmed, Psychinfo, SCOPUS, Ovid Medline, Sportdiscus, and Embase) from the year of their inception up to and including December 2008. The search was conducted on the 21st of January 2009. Individualized search strategies for the different databases included combinations of the following key words 'physical activity', 'walking', 'child', 'adolescent', 'young

Overview of studies

A total of 842 potentially relevant studies were identified from our database searches. From this number, 14 studies satisfied the inclusion criteria and were included in this review (Table 1). The flow of studies through the review process and the reasons for exclusion are reported in Fig. 1, however it is possible that studies were excluded for multiple and different reasons. Six studies were conducted in schools (Butcher et al., 2007, Horne et al., 2007, Lubans and Morgan, 2008, Oliver et

Effectiveness of pedometers to increase physical activity

The primary aim of this review was to identify the effectiveness of pedometers in promoting physical activity among youth. Twelve of the 14 studies included in this review resulted in significant increases in physical activity. There was considerable variation in the magnitude of the intervention effects, which may be attributed to differences in the study participants (e.g. child or adolescent, obese or healthy weight), assessment methods (e.g. sealed or unsealed pedometers) and study design

Conflict of interest statement

The authors have no conflict of interest to declare.

References (39)

Horne, P.J., Hardman, C.A., Lowe, C.F., Rowlands, A.V., 2009. Increasing children's physical activity: a peer...

National Association of Physical Education and Sports, 2004. Guidelines for Appropriate Physical Activity for...

View more references

View full text

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A systematic review of studies using pedometers to promote physical activity among youth

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While pedometers have an important role to play in the promotion of lifestyle activity among adults, less known is regarding their impact on behavior among youth (i.e. children and adolescents). The primary aim of this review was to identify the effectiveness of pedometers in promoting physical activity among youth.

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https://www.managertoday.com.tw/articles/view/54934

They are affected because they dont have enough confident, dont have enough self-esteem. I think we could work on gaining their self-confident, then they will know how good they are and the uniqueness for every person.

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I think this was one of the policy started in China few months ago. The rules are a bit nonsense but it works. Kids cannot spend too much time on video games eventually because the time was limited.

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China limits gaming time for under-18s to one hour a day on weekends only

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China's National Press and Publication Administration said video gaming companies are the main entities responsible for stopping children from becoming addicted to games.

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1. develop competing interest
2. more action-oriented instead of being outcome-oriented

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Effective video game addiction treatment is not a one-size-fits-all strategy. While complete abstinence might work for some, it is not the only way to treat video game addiction.

Video games change our brains in various ways, so it is essential to keep this in mind when trying to control your gaming habit. Let's first understand what video game addiction is and why certain strategies fail to treat it.

What is Video Game Addiction?

The World Health Organization (WHO) defines gaming disorder as the following::
"Gaming disorder is defined in the 11th Revision of the International Classification of Diseases (ICD-11) as a pattern of gaming behavior ("digital-gaming" or "video-gaming") characterized by impaired control over gaming, increasing priority given to gaming over other activities to the extent that gaming takes precedence over other interests and daily activities, and continuation or escalation of gaming despite the occurrence of negative consequences."
There is a simple way to recognize whether you have video game addiction. If it causes a problem, it is a problem.
Click to learn about the signs of video game addiction.
Why Do Some Video Game Addiction Treatments Fail?

In addiction treatment, there is an idea that complete abstinence is the only way to beat an addiction. However, video game addiction treatment is different. Many people that used to have problematic gaming habits in the past have taken control of their lives and still enjoy playing video games.

You can become a healthy gamer and enjoy playing video games while leading a balanced life.

Gamers have a hatred of boredom. Gaming creates a steady supply of dopamine (the neurotransmitter that regulates pleasure) with random bursts. As a result, the brain builds a tolerance to this constant supply of dopamine.
Click to find out why video games are so addictive. Here is the difference between willpower and motivation:
This requires a person to generate even more dopamine by playing games to be able to have fun. Otherwise, they feel bored. When a gamer takes up complete abstinence and tries to engage in more productive activities, they misattribute the boredom from a lack of dopamine to that productive activity that they are participating in. This reinforces their aversion to doing anything other than gaming.

Therefore, unless you have a large amount of willpower, trying to beat video game addiction by complete abstinence is not a very effective strategy.

Effective Video Game Addiction Treatments

There are some concrete steps you can take to control your gaming habit:

Learn about Competing Interests

The first thing to understand is that you can't overcome addiction without a competing interest.

For most people with video game addiction, gaming serves an essential purpose in their life. It helps them manage stress, decompress, and cope with their negative emotions.

A competing interest is something that you care about and want to do, that is not related to gaming. Even though wanting to get a job, move out of your parent's house, and move forward in life are admirable goals, they are not competing interests.

While they are things that you want, they don't drive you to change your behavior - they are just desires. Desires and motivators are very different things.

A competing interest puts a cost on your gaming. Every minute you spend gaming is a minute not spent working on your competing interest. It's hard to stop gaming because you do not lose anything you care about by playing video games. A competing interest solves this problem and is probably the most effective video game addiction treatment.

Take a pen and a piece of paper and sit down.

Write 500 words about a time when you felt fulfilled.

Develop a Competing Interest

The simplest way to find a competing interest is to perform the following activity:

The important thing is to actually sit down and physically do this exercise. While we, as gamers, are analytical and tend to think a lot, we aren't very good at reflecting on or criticizing our own thought process.

Don't fall into the trap that most gamers fall into, thinking, "I don't need to do this exercise. I can just think it through in my head." You can't do that.
Check out this video in which Dr. K goes more in-depth on developing a competing interest
You actually need to externalize it on a piece of paper because of the way that games shape your brain. Games are the usual external sources of feedback on your thought process. When you do this activity, the first five sentences will be things that you can think of in your head, but everything that follows will be things that you have not thought about before.

Putting something down on paper will also allow you to reflect on it. It will also engage the creative part of your brain, which tends to not be very active in gamers.

Prioritize Values over Desires

For gamers, the most important thing to realize is that to change your behavior, you have to live according to your values, not your desires. This will be difficult because you probably don't know what your values are.

This is where the activity mentioned earlier comes in. It will help you figure out what you care about, and what some of your values are.

Desires don't drive your behavior - they don't motivate you. If they did, then you would be moving towards your goals. Desires do not nudge us forward, they are just things that would be nice to have.

Competing interests motivate you and make you get out of your chair and move in a direction, and these competing interests depend on your values. Values make you feel fulfilled when you move in their prescribed direction.

Become Action-Oriented Rather than Outcome-Oriented

Games change the way your brain processes information. Video games give you specific objectives, along with tools and assets to complete those objectives.

Focus on taking action, and not the potential outcome of that action.

Due to this, your brain becomes very objective-oriented or outcome-oriented. Since gamers are very analytical, they can predict the outcomes of their actions in video games.

This carries over to real life. If a gamer thinks that there is a chance that an action will not result in a favorable outcome, then they will avoid taking that action altogether.

This is one of the reasons that you find it hard to give up video games. If you are focused on outcomes and not on actions, then you will not engage in your competing interest. Your brain will tell you that there is little chance of success, so you should not attempt it anyway.
Learn more about becoming Action-Oriented here:
The solution to this problem is to reframe from being outcome-oriented to action-oriented. Don't focus on the outcome of your actions, focus on taking action. For example, don't focus on getting in shape, instead, focus on making it to the gym 3 times a week. It does not matter what you do at the gym, just get there thrice a week.

Practice becoming action-oriented, and over time, you will find yourself being less afraid of failure and moving closer to your goals.

Consult a Mental Health Professional

Many mental health professionals are not trained in diagnosing and treating video game addiction, even though it is a growing issue. Click to learn how many people in the world are actually addicted to video games.

When you see a therapist, they might diagnose you with depression rather than video game addiction. You might run into some disagreement due to this.

The solution to that is to be clear with your therapist about why you are seeing them. Explain to them how you feel video games affect your emotions and your life. Talk about what purpose video games serve for you.

If you do this, your therapist will get a better idea of what you are struggling with and how to help you.

You might run into some disagreement because of your therapist thinking that you have depression. However, be clear and state what is on your mind - you might need to push against that disagreement.

Finally, if they do not listen to you, find a different therapist. The more a mental health professional fits with you, the better they will be able to help you. Try to find someone who is young and possibly even has experience with video games.

Conclusion
If you feel that your gaming habit is affecting your life, we can help. If you're a parent seeking help with your child's video game addiction, check out our Family Programs. Sign up to work with a HealthyGamer Coach, trained by Dr. Alok Kanojia himself. HealthyGamer Coaches are gamers who have taken control of their life, and know exactly what you're going through.
It took you a long time to get addicted to video games. Similarly, it will take some time before you can gain control over your life. However, you will still see some progress over time.

Effective video game addiction treatment is a long term process, so stick with it, be patient, and don't be afraid to ask for help.

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Video Game Addiction Treatment: Actionable Steps and Strategies | Healthy Gamer

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Effective video game addiction treatment is not a one-size-fits-all strategy. While complete abstinence might work for some, it is not the only way to treat video game addiction. Video games change our brains in various ways, so it is essential to keep this in mind when trying to control your gaming habit.

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Incorporating physical movements during class

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Incorporating physical movements during class

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Teachers can lead a few minutes stretcing exercise before class. Or try to design activities that allow students to move around the classroom. This could be hard for online lessons but would definitely be helpful to raise student's awareness on their physical health.

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1.       make it a whole class/whole school thing: like a fundraiser for doing X (used to have 24h badminton or cross country at school or stride for a cure for fundraising), in lesson physical activity or breaks for several minutes, incorporating it in lesson design

2.       emphasise importance of physical education and activity

3.       incorporate a wider variety of sports in ECA/foster sense of belonging and team spirit this way to help students feel involved too: even if it’s not competitive sports like archery, biking – give them the chance to find their individual interests not just basketball and football.

4.       it should be more about having fun

5.       make it a game? Lots of sport related games that gets us moving around

6.       learning about exercise and nutrition: it seems a lot of secondary school (adults too) students don’t know anything about this

7.       “physical environment in and outside of the classroom promotes physical activity. Inside of the school, they provide yoga balls, standing desks, and obstacles to promote movement and decrease sedentary behaviors. Outside of the classroom, there are open fields, playground equipment, obstacle courses, sidewalks in which most students ranging pre-primary to secondary school (K-12) use as their main source of transportation to and from school. Health education is valued in Finland, starting as early as pre-primary school (pre-school). Students are taught the basics of nutrition, physical activity, healthy relationships, hygiene, and mental health from an early age which serves as the foundation of what is built on throughout the school system.”

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https://www.itstimetologoff.com/2020/10/25/6-ways-to-beat-social-media-addiction/

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6 Ways To Beat Social Media Addiction

It is estimated that 210 million people worldwide suffer from internet and social media addiction. This was only a 2017 estimate, before our world seemed to move online, as it has done this year. With so many of us trapped inside, unable to see friends in person and consequently resorting to social media out of boredom and a desire to connect, our usage patterns have indisputably gotten even unhealthier.

Social media addiction signs

Social media addiction is no easy thing to quantify, but there are some very clear signs - check off how many of these signs of social media addiction you are guilty of.

How many were applicable to you? If you recognised yourselves in any of these signs, don't be alarmed. In fact, many of us will find ourselves exhibiting behaviour patterns and tendencies of someone addicted to social media, and all of these have a negative impact on our health and wellbeing.

So what can we do? Beating social media addiction is not something that can be done overnight; it requires a reevaluation of your digital-life balance, and this is something personal to you. However, whilst only you can figure this out, there are some steps you can take to reduce your use of and dependency on social media, and to help you take control back from the tiny tyrant that is the smartphone.

#1 Turn off notifications

It can be so difficult to detach yourself from social media when your phone lights up every minute with new notifications. So turn them off.

Notifications for when certain individuals have tweeted and so on are distracting enough, but so many people also get caught up watching their phone and counting 'likes'. This is unhealthy and will only cause anxiety if you do this after making a post. After posting what you'd like to, I recommend leaving social media for a period of time so that you do not get rapped up by who is interacting with your post.

#2 Don't have your phone by you whilst you sleep

It is not difficult to see how our phone's wreak havoc with our sleep schedules. 45% of people choose to scroll through social media instead of sleep.

To combat this, place your phone on the other side of the room. If the phone is out of reach, we will be less tempted to check it. It is often an automatic reaction to reach for your phone and scroll through social media in bed. If you have to get out of bed to enable this, you will think about why you want your phone, and chances are that this will help you cut down on how much you use it at night.

#3 Remove your phone from your morning routine

Likewise, do not reach for your phone the moment you get out of bed. For a lot of us, the first thing we do in the morning is to check our phone. Avoid this! Not only does this exhibit an unhealthy dependency on our phones, the sudden huge quantity of content which will hit you as you scroll is too much for our tired mind to handle. This will overwhelm and distract us, and negatively impact our ability to focus for the day. Try not to touch it until you are at least settled into the day.

#4 Place less weight on your personal social media appearance

Easier said than done, I know. However, one of the big signs of social media addiction is that you spend a lot of time overthinking and over-planning your posts. This causes anxiety and stress. If you place less importance on how and what you post, you will be able to free up your mind from this stress.

#5 Opt for analogue alternatives

Fall back in love with your hobbies, or discover new ones. Set yourself time away from work and your phone to explore and enjoy non-screen based activities, such as arts and crafts, reading or exercising.

In giving yourself back time you would have spent scrolling, and dedicating it to yourself

#6 Digital detox

The best thing that you can do is learn to live without it. This doesn't mean abandoning social media, it just means spending some time away from it completely. This is called a digital detox.

All of the tips mentioned above are steps towards a digital detox. However, the benefits of a total digital detox are unmatched by that of any other tip mentioned above. It is only when you remove social media from your daily routine that you realise how much more time you have for yourself in the day, and how much it frees up your mind.

Try out our digital detox course if you're serious about finding ways to deal with your social media addiction, it will walk you through the steps and strategies to get a better balance.

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Social Media Addiction: 6 Ways to Beat It - Digital Detox - Time to Log Off

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Beating social media addiction won't happen overnight, but there are simple steps you can take to put you on the right path.

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* Social media detox
* Disable notifications
* Set limits and stick to them
* Dedicate time to hobbies

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You may be able to break a social media addiction by going on a cleanse, setting limits, deleting apps or disabling notifications, and dedicating time to other hobbies or activites.

While you don't need to abstain from social media entirely, experts say it's important to set limits and make sure that you're held accountable.

This article was medically reviewed by Zlatin Ivanov, MD, who is certified in psychiatry and addiction psychiatry by the American Board of Psychiatry and Neurology at Psychiatrist NYC.

Visit Insider's homepage for more stories.

The American Society of Addiction Medicine defines addiction as a behavior that becomes compulsive or continues despite negative consequences. In 2017, 43% of Americans reported checking social media constantly, and 20% said social media is a source of stress.

In addition, interacting with social media can trigger a dopamine response in the brain, similar to that triggered by drug or alcohol use. That response can leave you wanting more and feeling addicted. Here's how to fight it.

How to break social media addiction

In 2018, people with internet access worldwide spent an average of 144 minutes on social media every day. Yet research indicates that limiting social media use to 30 minutes a day is optimal for mental health.

Abstinence is often recommended for treating drug or alcohol addiction, but for social media addiction, the ideal psychological outcome is controlled use of the internet. It's not necessary to give up social media entirely, but it is important to have strategies for setting limits.

Lin Sternlicht, a licensed mental health counselor at Family Addiction Specialist, recommends that people who are concerned about social media addiction take the following steps:

Go on a social media cleanse: Challenge yourself to go a certain time without checking social media, whether it's for a few hours or an entire week. One 2019 study found that some students who went for five days without social media experienced a "sense of serenity," although others were afraid of missing out.

Delete apps, or disable notifications from social media: Most people check into social media mindlessly, so put a small barrier in the way by turning off notifications. If you don't see a social media icon or alert every time you pick up your phone, you're less likely to spend time there.

Set limits and stick to them. Most phones and tablets allow you to see the time you've spent on certain apps. Set a limit for your time spent on social media and stick to it, or use an app that blocks social media after you've hit your limit. For teens, the American Academy of Pediatrics also recommends that social media use not interfere with activities like family meals, exercise, or "unplugged downtime."

Dedicate time to hobbies or activites. A hobby or new activity can help curb your desire to check in to social media. "The idea here is to fill up your free time with things that you enjoy that are good for you," Sternlicht says. "Naturally you will find less time to be on social media and more time to be present in life, and hopefully even socialize in person instead of through a screen."

Accountability is more important than abstinence

Going on a digital detox - or totally abstaining from social media for a certain period of time - can be effective for some people, but not others, says Neha Chaudhary, MD, child and adolescent psychiatrist at Massachusetts General Hospital and Harvard Medical School.

"For some, it may break a cycle that has started to feel toxic or have negative effects," she says. "For others, stopping altogether may lead to craving its use and not being able to sustain the break, or might keep someone from accessing the beneficial parts of social media, like a way to stay connected and reach out for support."

Rather than relying on a total detox, Chaudhary recommends setting limits and recruiting some of your friends and family to join you.

"Accountability plays a big role in trying to make any change," she says. "Maybe decide with a friend that you want to both reduce use, or tell your family member your goals so that they can check in with you about it. Whatever it is, find a way to have someone help keep you on track - breaking habits alone can be difficult."

In severe cases, someone who is worried about social media addiction should also consider seeking professional help from a therapist or mental health specialist.

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How to break social media addiction, or spend less time online

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You may be able to break a social media addiction by going on a cleanse, setting limits, deleting apps or disabling notifications, and dedicating time to other hobbies or activites. While you don't need to abstain from social media entirely, experts say it's important to set limits and make sure that you're held accountable.

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https://www.youtube.com/watch?v=MRL6_SxeT0U

- Delete social media apps for one day --> easy and feasible to achieve -->  give you a taste of what life is without constant dopamine snacks and hits to your attention
- Refine your inputs --> determine what bring you value --> ruthlessly unsubscribe accounts on SNS that are distracting you and not providing values

- Reclaim your attention --> set up phone with maximal productivity and minimal distraction (disable notification for all social media apps, remove distracting emails from inbox…)

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The CURE to Social Media Addiction | It’s Not What You Think

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https://www.orthodonticslimited.com/your-health/7-ways-encourage-kids-active/

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We all know that being physically active is important to our health, but with our jammed pack schedules it can be hard to make the time. The same challenges face our kids. They have school, homework, extracurricular activities and then the temptations of television and video and computer games, and if they have their own phone or iPod or iPad, they have easy access to not only movies, and games, but also to the internet and social media. On average kids today spend more than 30 hours of screen time each week. That is a lot. Children need at least 60 minutes of moderate to vigorous physical activity each day and many kids are not getting it.

Here are some ways to encourage your kids to be more active:

Be a good role model

While a lot of parents live by the motto, "Do as I say, not as I do," as parents we make a better impact on our kids by modeling the healthy behaviors we want them to do. Make sure you are making time to fit exercise in your daily or at least weekly schedule and let your kids see you doing it. National guidelines recommend that adults get at least 150 minutes of moderate-intensity physical activity in a week so try to do something active for at least 30 minutes five days a week. If you are active, most likely your kids will be active too.

Encourage them to join sports or other organized physical activities

Encourage your kids to try out different sports like soccer, basketball or baseball or even the track team. If they are not sports-minded, maybe they will enjoy dance, cheerleading or yoga. Doing something they love with like-minded kids will help your child stay engaged and want to sustain their activity level. They will also love the social aspects of the team experience as well.

Be creative about finding free physical activity

Organized activities can get expensive with all the equipment and fees, so it might not always be feasible, but that doesn't mean your children can't get the right amount of physical activity. And then again sometimes it is more finding the time that is the issue. If your work schedule doesn't allow you to get junior to a regular baseball practices and games, then you need to be more creative about squeezing in more flexible physical activity for your kids.

Here are some suggestions:

Spend a couple of hours at your local park and playground with your kids.

On nice weather days that you are busy doing things around the house, encourage your kids to play outside with their siblings or neighbors. Or go out with them and have a catch or play tag. Or ride bikes together.

On rainy days, let your child play active games in the house. A little noise mayhem won't hurt you. Let them put on a show for you or chase you around with a water gun.

Do yoga or exercise together in the house as a family. Maybe you all get up earlier and spend an hour doing yoga or a workout or maybe it is simply a dance party before bed.

Reap double the benefits of getting your kids to help around the house and in the yard, Vacuuming and dusting or raking the leaves not only helps you out, but can be a good workout for them.

Any physical activity is better than none so just keep your kids moving any way you can.

Keep electronic temptations at a minimum

Most households today have multiple televisions in the house and a combination of electronics including video game systems and cell phones so fighting the temptation even for ourselves can be difficult. However, it is important to set electronic-free time for you and your children where you do fun, active things together. Avoid allowing your children to have a television or laptop in their room and keep tabs on their electronic time. According to the American Academy of Pediatrics, children should have no more than one to two hours of total screen time each day.

Help your child find his/her passion

Your child will more likely maintain an activity if they really are passionate about it so help them find what they really love to do. Whether it is baseball or dance or hiking, any physical activity is good. Remember that they don't have to be the best as their chosen activity, what is more important is that they enjoy doing it.

Emphasize safety in all they do

All physical activity poses some risks, but by making sure the activity is developmentally and age-appropriate and making sure your child has the right equipment and a safe environment to play in, you are doing everything you can to protect them. Make sure they don't overdo any exercise or physical activity and talk to the pediatrician about any precautions you should take and any signs or symptoms you should watch out for. Remember that the benefits of physical activity far outweigh the risk of injury.

Make exercise a priority

Life today is busier than ever and it can be hard to make time for it. And you won't if you don't see it as a priority. If it is important to you that you and your children remain active, then you will set aside time in your schedule for it. Go ahead and pull out the planner and get it on your calendar.

Overall, the most important thing to remember is that both a balanced diet and regular exercise is essential for a healthy body and mind. One without the other isn't going to be as effective. Teach your children that what they eat and how much they move their bodies are both necessary and the sooner they start the better. Keep in mind though that while practicing healthy habits from an early age is recommended, it will never be too late to start. So no matter what the age of your kids now, get them moving today.

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7 Ways to Encourage Your Kids to Be More Active

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We all know that being physically active is important to our health, but with our jammed pack schedules it can be hard to make the time. The same challenges face our kids.