Let’s face it, we’re all guilty of scrolling through endless feeds, watching ‘toks when we should be in bed, mindlessly checking notifications, and getting sucked into the black hole of the internet. While technology offers amazing benefits, it can also wreak havoc on our mental well-being.
Studies show a clear link between excessive screen time and negative mental health effects.
- A 2015 study by University of California found that heavy smartphone users are more easily distracted and have lower working memory capacity.
- A 2017 study published in Computers in Human Behavior found a correlation between high smartphone use and symptoms of anxiety and depression.
- The blue light emitted from phone screens can suppress melatonin production, a hormone that regulates sleep. A 2018 study by Harvard University found that evening screen time significantly impacts sleep quality.
The good news is, there are practical ways to create a healthier relationship with the digital world. Here are some easy-to-follow tips:
Tame the Time Monster
- Be a time detective
Track your screen time for a few days. Most phones have built-in trackers or you can download an app. Awareness is the first step!
- Set boundaries
Decide on realistic screen time limits and stick to them. Use timers or apps that block distracting websites and notifications during designated “off” times.
- Embrace the “do not disturb” function
Silence your phone notifications during meals, work hours, or social outings. This reduces the constant urge to check your phone and allows you to be present in the moment.
- Use the grayscale feature
A published study that specifically investigated grayscale mode found that undergraduate students who switched their phones to grayscale significantly decreased their screen time by an average of 37.9 minutes per day. Try turning on a grayscale before you go to bed to reduce the colorful stimuli and help you sleep.
Curate Your Feed for Calm
- Unfollow relentlessly
Let go of accounts that leave you feeling anxious, inadequate, or down. Focus on following people who inspire, motivate, or make you laugh.
- Mute the negativity
Feeling overwhelmed by news or negativity online? Mute or unfollow those sources for a more positive digital experience.
- Follow the joy-sparkers
Fill your feed with accounts that spark joy, like hobbies, nature photography, or uplifting quotes.
Prioritize Real-Life Connections
- Schedule phone-free time with loved ones
Put away your devices and engage in face-to-face conversations during meals, game nights, or outings.
- Swap scrolling for social outings
Plan activities that don’t involve screens, like going for a walk with a friend, taking a fitness class, or volunteering in your community.
- Embrace the power of nature
There’s nothing like beholding the beauty of nature to recharge the body and the mind. Get outside and soak up the fresh air. Develop a habit to go for a walk in the park, visit the seaside, or simply sit in your backyard and enjoy the sunshine with friends and family.
Remember, you are in control! Technology is an amazing gift but it’s also a tool that we must learn to use responsibly. By taking charge of your screen time and curating a positive digital space, you can harness the power of technology to enhance your mental well-being, not diminish it.
It’s time to reclaim your mental peace in the age of information overload! Any tips you can add to the ones above? Let us know!
