Reducing Screen Time
When it comes to using digital devices, moderation is key. While social media can be seen as an easy and beneficial way to stay connected to loved ones, form connections to those with similar interests, and share exciting life moments, it is a powerful source of communication that can quickly become dangerous to our mental health if it is not properly limited. As of 2023, Americans spend on average 7 hours each day looking at screens, with Gen Z individuals averaging about 9 hours. This comes from a combination of using social media, watching TV and other videos, gaming, video chatting, etc.
Though there is no harm with watching TV sometimes or video calling friends every so often, a balance is necessary between screen time and “green time,” which is a term meaning time spent in a natural setting. Harvard Medical School reports that screen time can interfere with sleep and creativity in individuals. This is because digital devices offer weakened stimulation for our brain development when compared to reality, and due to the instant gratification of the devices, our minds have limited time to wander. It is often times of boredom that lead us towards imagination, so the less we are “bored” or not in front of a screen, the less we allow ourselves to tap into our creative abilities. Additionally, the use of screens at night can result in disruptions in our sleep patterns as a result of the blue light-emitting screens that conceal the release of melatonin, which regulates our circadian rhythm to help us fall asleep when it's dark out.
So, what can be done to protect ourselves from the harmful outcomes that can result from social media? Some ideas include:
Setting screen time limits for frequently used apps
Having designated hours to check social media accounts
Partaking in a social media detox
Meeting up with friends and other loved ones in person when possible
Keeping phones away from the dinner table
Turning off the phone while at home or with loved ones
Limit the use of screens before bed and wear blue-light glasses when exposed to screens at night
Keeping the phone across the room when sleeping
Whether it works best to ease into these habits slowly or jump right into a new routine, remember to set realistic goals that work best for you so that it is not overwhelming. Finding what is most successful for you personally will make the process easier to stick with. Our digital devices are not entirely bad and have many benefits, such as staying connected with the people we love, but it is important to take precautions and remain balanced so that the negative effects of screen time can be avoided.
-Written by Kristen Aufiero, Clinical Counseling Intern