Screen time is a double-edged sword. During the pandemic, we saw a huge increase in its use. In many ways, it was the only way to stay connected and maintain our daily lives. Now, we’re struggling to cut back as life returns to normal. Here’s how you can moderate your screen time, so it doesn’t control your life.
1. Pay attention to your feelings
Screen time can drastically impact both your mental and physical health. Research indicates that screen time often harms sleep and eyesight as well as mental health like anxiety, depression, concentration, and ADHD.
Most people don’t attribute how they’re feeling to screen time but that doesn’t mean there isn’t a correlation. Spend time reflecting after you get off your phone or computer. How do you feel? What apps make you feel better or worse? Is there a pattern about how you feel about yourself or others after being on social media apps like Instagram? Do you feel happier or more socially connected after, or do you tend to feel that twisting feeling in your stomach?
Understanding how screen time affects your mind and body can help you determine the best way to use it day to day. For most of us, it’s not realistic to cut out screen use altogether. We need it for work or communication purposes. It’s part of our lives for the foreseeable future. So, we must figure out how to moderate our use and learn how to make it work for us.
2. Create bedtime and wake-time buffers
Roughly 70 percent of people check their phones within 5 minutes of waking up. If you’re guilty of picking up your phone as soon as you open your eyes, consider creating bedtime and wake-time buffers. These are periods before you close your eyes and after you open them that you won’t touch your phone.
If you go this route, you’re likely to enjoy better sleep, see an increase in your self-esteem, and feel less distracted throughout the day. It may sound challenging at first, so start with just 5 minutes in the morning and 5 minutes at night and slowly increase as you feel comfortable.
3. Set boundaries for use
Did you know that Americans check their smartphones up to 344 times per day? That’s once every 4 minutes. If you’re not careful, your smartphone can rule you, preventing you from enjoying life in the present moment or from being productive.
Do yourself a favor and set boundaries for use. Figure out what works for you. For example, you may have heard that it’s helpful to have 50 minutes of productive work every hour and then take a 10-minute break. Keep your phone across the room from you during those 50 minutes, then get up, walk around, and give yourself a 10-minute break.
During that 10-minute break, you can allow screen time. You can take a walk, get coffee, check your texts, or look at social media. When the 10 minutes are up, you can put your phone back down and return to work. Doing work like this can help limit the constant checking you’re doing that interrupts productivity.
4. Group your apps on different pages
Consider placing the apps that you want to use more often on the first page of your phone. For example, social media apps are often used the most, but they don’t necessarily have the best impact on our mental health. Instead, place apps like meditation or journaling on the first page of your home screen. This can encourage healthier options when you are on your phone.
5. Turn off phone notifications
You may have notifications set to alert you when texts, calls, or other app alerts come in. However, this can cause you to check your phone more often than is necessary. Consider silencing these notifications to create some separation between you and your device. While it can be helpful to stay updated, most texts and calls don’t need to be addressed immediately. They can wait until you take a break from your work or life.
Final Thoughts
Always remember that screen time is okay in moderation! You don’t have to quit cold turkey or take a six-month hiatus to reap the rewards. Some use of your phone and social media is just fine for your mental health — just make sure you stay on top of it and notice when it’s impacting your health.
If you’re feeling depressed or anxious daily, seek additional support. The Quarterlife Center is here to support you through life’s transitions. Visit here to learn more.
If you’re interested in scheduling an appointment or you’d like more information, please call us at 1-844-QLC-TALK (1-844-752-8255) or email us here.
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