It’s no surprise that mobile phones, tablets, laptops and other digital tech devices have taken over much of our daily lives. Most of us use digital technology for hours at a time for work, school and/or play … and can barely remember a time when this wasn’t the case. (After all, you’re reading this very blog on your phone or some other tech device right now!)
Screen time and digital technology use are ubiquitous and unavoidable parts of our day-to-day routines, but they can also have harmful impacts on our mental health if we don’t balance them with other activities and forms of entertainment. Studies have shown that high amounts of screen time, including watching TV or using a mobile phone or computer, are associated with moderate or severe levels of depression. Sleep — both quality and quantity — can also be negatively impacted by the overuse of screens, especially at night before going to bed, which can then lead to increased levels of stress, anxiety and depression. Too much screen time, especially when it comes to social media use, has been linked to increased feelings of isolation and decreased life satisfaction. We may find ourselves comparing our lives to others’, which is made worse by the fact that people tend to only share the best parts of their lives on social media platforms.
But it’s not all doom and gloom. Digital technology use and screen time can also positively impact our mental health. It’s become easier than ever to access mental health support and connect with a licensed mental health professional thanks to the internet, digital devices and the advent of mental wellness apps, and emergency mental health services like the Suicide & Crisis Lifeline are just a click or phone call away. Keeping in touch with friends, family and other loved ones is also easier than ever before with social media, video calling and messaging apps, helping to reduce those negative feelings of isolation and loneliness.
Simply put, it’s all about balance. Here are some tips to help you manage your digital tech use in the coming months:
Using social media apps? Curate your feeds in ways that make you feel better about life, not worse. Mute or unfollow accounts that spark negative emotions, like fear, jealousy or anger. (Yes, that might mean your uncle Bill, and that’s okay.) Keep the accounts with people, interests or values that align with yours.
Pay attention to how you feel in your body and brain during tech use and adjust accordingly. If you’re logging into your favorite video game after dinner simply to relax and give yourself a break, great! If you find your play time extending to several hours, or when you should be sleeping or getting work done, make a note of that and consider the “why” behind it.
Set time limits on your devices for the apps you tend to overuse. This can help you to first recognize just how much you’re relying on them for distraction or comfort and then better balance your use. For example: If you find yourself staying up too late scrolling mindlessly on TikTok, make a note of that and limit the time you spend on the app. If reading too much news content makes you feel anxious but you also want to stay informed, limit your consumption to just a few minutes a day.
Try an analog activity to keep yourself from reaching for the phone/remote/tablet just because you’re bored. We’ve all done it, and there’s nothing wrong with digital entertainment, but if your self-awareness tells you that your screen time is causing more harm than good, grab a book, go for a walk, listen to music, or do something else that doesn’t require staring at a screen.
Set up tech-free times throughout your day. For some families, this means no phones or tablets during mealtime. For you, maybe that means you don’t look at your phone until after you’ve had your morning coffee. Better yet, keep your bedroom screen-free to help ensure you’re getting the sleep you need for optimal mental health.
When it comes to digital technology use, boundaries are important. Set some for yourself to benefit your mental health!