Over the past two decades, online gaming has moved from a few games of solitaire to online games with fully developed storylines that wow players with their graphics and plots. Today, it is common to spend at least a few minutes gaming daily. While some might believe that this behavior is true of a single age range, the reality is that people of all ages indulge in gaming. From Candy Crush to Skyrim to online casinos, there is something to please just about everyone. It is important to remember that while internet gaming has its benefits, it should be consumed in moderation. Here are some tips to help promote healthy gaming habits!
Is online gaming beneficial?
Before we jump into the specifics of how to rein in gaming habits to ensure healthy personal development, it is a good idea to discuss why online play is not necessarily a bad thing. On the contrary, many find that spending regular time gaming lowers their stress levels and boosts their ability to focus. Researchers have confirmed these beliefs.
Research from McGill University has shown that consistent daily gaming leads to a significant decrease in cortisol. More specifically, participants displayed a 17% reduction in cortisol on average. A meta-analysis of reports regarding action video games and perception, attention, and cognition skills from 2000 to 2015 similarly found that regular gaming sessions led to increased top-down attention, spatial cognition and perception.
Online video games have been scientifically shown to positively impact players’ lives if they aren’t played excessively. With that in mind, let’s take a closer look at some specific tips to keep your gaming time as healthy as possible.
Remember to blink
Electronic devices have increasingly large and appealing screens that make playing games more enjoyable. Using them nonstop, however, can have a negative impact on eye health. When we are intensely focused on gaming, it is common to focus upon ‘the action’. It is important to note that this can lead to eye strain and focusing fatigue, as well as long-term damage if not properly addressed and prevented.
Consider making use of the ‘20-20-20’ rule to keep your vision in good shape. Every 20 minutes, pause your activity and look at something at least 20 feet away for 20 seconds or more. You might also consider ensuring that your computer or other electronic device is used only in proper lighting, such as ‘soft white’ LEDs rather than fluorescent bulbs.
Keep the gaming out of your bedroom
You might be familiar with the idea that light from computer screens can keep you up at night. This can cause interrupted sleep or a lack of sleep if games are played excessively instead of relaxing before bed. One way to avoid this issue is to keep gaming out of the bedroom. When you head to bed, you should be winding down and calming your mind and body for rest. Keeping the bedroom a game-free – or, even better, an electronic-free – the area is a great idea.
Stretch regularly
Sitting for too long in one place can lead to stiff muscles and poor posture. This is especially true when it comes to multiple sedentary days at your computer, on your couch playing games, or staring at your phone as you attempt to ascend to ever-greater high scores. To combat these potential problems, remember to take a break and stretch regularly. Get up and walk around for a few minutes. You can also focus on stretches to give your shoulders, hips, and neck a bit of a workout.
Set limits
Do not start playing without a game plan. You should know how much time you plan to spend before you begin and be willing to stick to those limits. Set an alarm and stop playing when it goes off. It might be tempting to spend all day playing but doing so can negatively impact your health. A sedentary lifestyle is not one that promotes well-being.
You might also consider limiting what types of games you play and when you play them. If you know that you are likely to sacrifice sleep in favor of game time, avoid playing at night. Similarly, if a certain type of game causes you stress or frustration, avoid it. Scary games can be entertaining, for example, but not if they lead to lasting anxiety or concern. The same is true of competitive titles. If you know that you do not handle losing well, then avoid games where ‘winning’ is a goal. Story-driven sandbox games might be your best bet.
Play with others
Gaming on your own in your free time might be fun but including other people in the activity can be even more so. Playing with other people encourages us to stick to a schedule and ensures that we do not neglect our social lives. Cooperative online games, or even those where you compete against other people to take home the win, can also help keep you connected.
Break up game time
Instead of sitting down and gaming for hours and hours without pause, consider breaking up longer sessions with other activities. Schedule lunch with a friend or eat in ‘shifts’ to give yourself an incentive to look away from the screen. If the game is particularly engaging, you might break up the time with something simple such as making a sandwich, then playing another level. Eat the sandwich, and then work on another level or goal. Small tasks like this can be enough to get you up and moving, if only for short periods of time.
Pick games that take you outside
Another way to play healthily is to pick games that take place outside. Ingress and Pokémon Go are two great options that encourage players to head outdoors and engage with the real world to make progress.
Online gaming can be a great hobby, but it is important to impose moderation upon your gaming habits. Keep our tips in mind, and you will be in a great place to start.