It can feel impossible to go a full day without using technology. Between work and school, scrolling through social media, streaming a show, and keeping up with friends and family, we are constantly connected.
Today we’re discussing digital wellbeing. The feeling, and often reality, of being always connected and always available can sometimes lead to some pretty serious consequences, such as burnout, increased stress, lowered self-esteem, and depression.
Like other aspects of wellbeing, there is no one-size-fits-all approach to digital wellbeing. Rather, digital wellbeing is about creating a healthy balance in how we use technology and using it with intention. Below are some tips to get you started on your digital wellbeing journey.
Be Mindful of Screen Time
With limitless content at our fingertips it’s easy to lose track of time scrolling or binging our favorite shows. While entertainment is important, too much time in front of screens has been shown to negatively impact sleep and overall mental health.
Apps, especially social media apps, are intentionally designed to keep us engaged for as long as possible. They use techniques like the slot machine effect, where you pull to refresh, see a new batch of content, and get a little dopamine rush. Likes, push notifications, and the ellipsis when someone is typing are all used to keep you looking at your screen.
To help us manage this, Android and iOS both have digital wellbeing settings that include screen time limits and even let you limit time for individual apps. Additionally, people have had success with physically locking their devices away for a set time, or just using the timer app - no looking at the phone until the timer goes off.
It is ok to start with small goals. For instance, if you’re blocking your screen or apps to focus on work or school, start with 20 minutes of focus time followed by a 5-minute break.
Be Intentional with Social Media
Along with the overall potential negative impacts of too much screen time, social media use specifically has been shown to contribute to depression, anxiety, and loneliness. People have reported feeling FOMO (fear of missing out) over the experiences they see others having on social media.
Social media can be a wonderful tool for staying connected with the people and topics we care about, but our feeds can easily go awry. Take some time to curate your social media feed, so that when you log on and scroll, the experience brings you joy. Unfollow accounts that make you feel anxious or inadequate, and follow those that leave you feeling inspired. Some platforms have the option to hide an account’s posts from your feed without completely unfollowing them.
Remember these two things: people often only post the highlights of an experience but they don’t share the challenges they faced along the way, and it is your feed, you are in charge of it, and you control what you see.
Prioritize Your Physical Wellbeing
We’ve mentioned that there is a correlation between screen time and sleep. Screens emit blue light that can interfere with our body’s natural circadian rhythms, leading to difficulty falling asleep and lower quality sleep overall.
Practice good sleep hygiene - create a bedtime routine that includes turning off your screens at least 30 minutes before going to bed, and start this routine at the same time every day. Use this time to wind down - consider reading, journaling, meditating, or light exercise like stretching.
Stay active during the day. Leading an active lifestyle benefits our bodies and overall health in countless ways, and excessive screen time could potentially contribute to a sedentary lifestyle. Even taking a couple of short walks throughout the day can refresh your mind, and improve your overall physical health.
Set Boundaries and Take Breaks
Set and enforce clear boundaries with your technology use. Establish times for work, school, physical health, and entertainment, and try not to let them overlap. Scheduling recurring blocks on your calendar, and committing to those times, can help structure your day.
On-device tools like do not disturb mode and screen time or app limiters can further help you achieve your goals until these practices become second nature.
Consider doing a digital detox. This could mean unplugging for a few hours (start with a time you don’t expect any urgent messages), establishing one day each week to go screen-free (maybe Saturday or Sunday is usually low-key for you), or committing to not being on your phone while you’re on vacation.
It is important to have a plan for your screen-free time. Consider using this time to unwind with a new hobby, engage in an activity outside, or connect with friends in person.
Use Technology That Supports Your Wellbeing
It is important to limit the time we spend on our devices, but it is unrealistic to expect people to completely unplug all the time. The technology that we have available to us is a valuable tool that connects us, broadens our knowledge, and entertains us.
There are apps designed with wellbeing in mind, helping us manage our fitness, sleep, productivity, and mental and emotional wellbeing. Some apps guide us through meditation, help us develop good habits, and even connect us with healthcare professionals.
Identify your goals and explore the tools that are available to find what works best for you, to help you build healthy digital habits.
Conclusion
Digital wellbeing is about finding balance in our technology use and using technology in a way that supports our overall health and happiness. It is important to stay connected, informed, and engaged, but not when it negatively impacts our mental or physical health.
Like most things, digital wellbeing is an ongoing process that we must choose to engage with every day. By starting small and being consistent you will be on your way to healthy digital habits, and enjoying the digital world without sacrificing your wellbeing.
Below, we’re including a link to the Data Detox Kit, which has tips for digital wellbeing and a host of other topics to help people stay safe online. Please note this is a third-party resource.
We’re including a link to information about wellbeing coaching at SHAC. While this site does not specifically mention digital wellbeing, the challenges that people experience as a result of technology use are often rooted in aspects of wellbeing such as mental and emotional wellbeing.
We’re also including a link to the Mind Spa at SHAC. This is a wonderful service with both in-person and virtual offerings to help students prioritize their wellbeing.
Finally, we’re including a link to Campus Recreation’s information about wellbeing. Wellbeing is a core value at Campus Recreation, and the staff there are intentional about creating programs and spaces that enhance the wellbeing of their members.