AWARENESS
- DO IT
- Identify excessive screen time (>4–6 hrs/day)
- Recognize addiction signs: irritability, anxiety without phone
- Conduct digital hygiene education
- Parent–child awareness sessions
- Medical / Tests
- Vision screening
- Sleep pattern assessment
- Yoga / Physio
- Eye yoga (palming, blinking drills)
- Cervical mobility exercises
BEHAVIORAL CHANGES
- DO IT
- Track compulsive scrolling behavior
- Address impulsive phone checking
- Replace screen habits with offline routines
- Psychological
- Habit-loop correction
- Cognitive restructuring
- Physio
- Posture correction drills
CONCENTRATION LOSS
- DO IT
- Train attention span using task-based focus
- Reduce multitasking addiction
- Yoga
- Trataka (focus gazing)
- Nadi Shodhana
- Medical
- ADHD screening if required
DEPRESSION
- DO IT
- Screen for mood disorders
- Encourage emotional expression
- Prevent isolation
- Tests
- PHQ-9 depression scale
- Yoga
- Surya Namaskar
- Backbends for mood elevation
EYE STRAIN (DIGITAL EYE SYNDROME)
- DO IT
- Enforce 20–20–20 rule
- Reduce brightness & blue light
- Medical
- Refraction test
- Fundus examination if needed
- Physio / Yoga
- Eye rotation series
- Palming & near-far focus
FEAR OF MISSING OUT (FOMO)
- DO IT
- Address social comparison anxiety
- Limit notifications
- Psychology
- Self-worth strengthening
- Mindfulness-based therapy
GAMING & REELS ADDICTION
- DO IT
- Set strict time boundaries
- Replace dopamine triggers with physical activity
- Yoga
- Dynamic asanas
- Breath-retention practices
HEADACHES
- DO IT
- Identify screen-triggered migraines
- Improve hydration & posture
- Medical
- Neurological screening if chronic
- Physio
- Cervical traction
- Upper trapezius release
INSOMNIA
- DO IT
- No screen 90 minutes before sleep
- Establish circadian rhythm
- Medical
- Sleep study (if severe)
- Yoga
- Yoga Nidra
- Bhramari pranayama
JUDGMENT IMPAIRMENT
- DO IT
- Improve decision-making ability
- Reduce impulsive online behavior
- Psychology
- Executive function training
KIDS & YOUTH COUNSELLING
- DO IT
- One-on-one counselling
- Peer group therapy
- Assessment
- Digital addiction scale
LIFESTYLE DISORDERS
- DO IT
- Address obesity, poor diet, inactivity
- Improve daily routine
- Medical
- BMI
- Lipid profile
- Yoga
- Weight-balancing sequences
MEMORY DECLINE
- DO IT
- Improve recall ability
- Reduce cognitive overload
- Yoga
- Meditation
- Brahmi pranayama
NECK & POSTURE PROBLEMS
- DO IT
- Correct “text neck” posture
- Strengthen deep neck flexors
- Physio
- Chin tucks
- Scapular stabilization
- Tests
- X-ray cervical spine (if pain persists)
OBSESSION & COMPULSION
- DO IT
- Break obsessive checking patterns
- Introduce structured offline engagement
- Psychology
- CBT (Cognitive Behavioral Therapy)
PARENTAL & PEER SUPPORT
- DO IT
- Family digital rules
- Supportive monitoring (not policing)
QUALITY OF LIFE
- DO IT
- Improve social interaction
- Increase outdoor exposure
- Assessment
- WHO-QOL scale
REWARD SYSTEM RESET
- DO IT
- Replace instant gratification
- Encourage effort-based rewards
- Yoga
- Discipline-based practices
STRESS & ANXIETY
- DO IT
- Identify triggers
- Reduce performance anxiety
- Tests
- GAD-7 anxiety scale
- Yoga
- Anulom Vilom
- Progressive relaxation
THOUGHT DISTORTIONS
- DO IT
- Address comparison, negativity, self-doubt
- Reality-based thinking
- Psychology
- CBT journaling
UNDERLYING TRAUMA
- DO IT
- Screen for emotional neglect or bullying
- Trauma-informed care
- Support
- Professional psychotherapy
VIOLENCE & ONLINE ABUSE EXPOSURE
- DO IT
- Filter harmful content
- Educate digital ethics
- Counselling
- Emotional resilience training
WITHDRAWAL SYMPTOMS
- DO IT
- Manage irritability & restlessness
- Gradual digital detox
- Yoga
- Grounding asanas
- Slow breathing
EXCESSIVE SCREEN TIME
- DO IT
- Create digital diet chart
- Screen-free zones at home & school
YOGA THERAPY (CORE MODULE)
- DO IT
- Asana + Pranayama + Meditation
- Age-specific yoga protocols
- Focus
- Nervous system balance
- Dopamine regulation
ZERO DEPENDENCY GOAL
- DO IT
- Build self-control
- Promote purpose-driven life
- Achieve balanced digital usage
ESSENTIAL MEDICAL & PSYCHOLOGICAL EXAMINATIONS (SUMMARY)
- Vision & eye examination
- Postural & musculoskeletal assessment
- Sleep assessment
- Anxiety & depression scales
- Digital addiction screening tools
- Nutritional status check
Kerala Yoga Academy requests support to digitise traditional training into high-quality online video programs, expanding access and preserving authentic knowledge.