Do Not Disturb: Take Control of Your Screen Time

It’s no secret that technology and social media have become a central part of our world. From being on a computer at work to watching TV or scrolling on social media at home, we are constantly surrounded by screens. All of this drives our screen time up higher than we may even realize.

As technology progresses, we should take a step back to evaluate how much time we are spending in front of a screen and how this time is affecting our mental, physical and emotional health.

Doing a digital detox and taking screen breaks throughout the day are vital to maintaining a healthy lifestyle and mindset. When you make the conscious effort to decrease your screen time, you will feel the benefits.

Lowering your screen time has been shown to decrease stress and improve focus, allowing you to give your full attention to whatever is right in front of you. When you put your phone and other devices away, your relationships and connections to your loved ones will thrive.

Another benefit of lowering your screen time is you’ll have more time to do things you enjoy. If you’ve ever found yourself scrolling or watching a TV show for way longer than you intended, think about other activities you could be doing instead. These could include hobbies you enjoy like reading, spending time in nature or cooking. Making a list of the activities you enjoy and keeping it easily accessible could come in handy when you find yourself stuck in front of a screen.

Doing a digital detox can also benefit your physical health. Taking breaks from screens can decrease the risk of and reduce any present eye ailments. Plus, less time on devices means less time in a hunched position, which can lead to poor posture, as well as neck and back problems.

Social media can be particularly challenging when trying to reduce your screen time. Endless content on social media apps like Instagram, TikTok and Twitter can pull us into a scrolling trap. Not only is there endless scrolling, but negative content you didn’t ask for may pop up on your timeline. The unpredictable feed is one reason why social media may have a negative effect on our mental health.

Another reason social media impacts our mental health is because it can act as a highlight reel — you usually only see the good things happening in the lives of people you follow. The problem is our natural human response is to compare ourselves to others, which may lead to negative feelings about ourselves. A good way to combat these potentially negative effects is to follow positive accounts and unfollow negative accounts. Below are some positive Instagram accounts you can follow to get started.

• • • @journey_to_wellness
    • @selfcareisforeveryone
    • @sunnybloominspiration
    • @myselflovesupply
    • @positivelypresent
    • @chronically_cheerful
    • @powerofpositivity

How to do a digital detox:

• • • When you have something on your to-do list that requires your full attention, try leaving your phone in another room
    • Create phone-free zones within your home, such as at the dinner table and in your bedroom
    • Turn off unnecessary notifications from apps
    • Ditch your phone during gatherings with family and friends to enjoy each other’s company to the fullest and build deeper connections
    • See if your phone has a focus tool and create custom focus settings throughout the day
    • Try to plan an enjoyable device-free activity
    • Pay attention to your screen time report to see the apps you’re using the most
    • Set a time limit for apps so you get a notification when you surpass your allotted time

Now that you know the benefits of doing a digital detox, it’s time to evaluate your screen usage to see what changes you can make. Get started with this week’s challenge: Spend one hour device-free for at least three days this week, and take control of how you’re spending your time!

About the author

Megan DiPietro

Ms. Megan DiPietro is a part-time team member on the Slainte Fitness team at USLI. She recently graduated from West Chester University with a degree in Psychology. At WCU, Ms. DiPietro was involved in a health and wellness club called CHAARG which developed her passion for fitness. She got into weight lifting in 2020 which has grown her love for wellness even more.