Look Up.
Have you ever “gotten lost”, mindlessly scrolling through your social media feed? Or maybe you’re on vacation and instead of simply taking in what you see with your own two eyes, you’re only viewing your journey through the camera lens of your phone. Either way, I have two words for you… look up! Especially in today’s society, we are so consumed by “screen time” that we spend less and less time looking up and appreciating the real world. After the onset of COVID, our screen time has only multiplied as we had to learn how to navigate working and/or going to school online. But what happens when we don’t look up?
According to Dr. Aris Mosley, a professional in Behavioral Health Services and Mental Health Counseling, too much screen time for children and adults can lead to a whole slew of problems. Sleep troubles are particularly common in people who spend a lot of time on their devices before bed because the light emitted can interfere with the brain’s natural sleep cycle (Mosley, 2020). Additionally, consistent time spent slumped over a phone or computer can lead to chronic back and neck problems; instead, it is recommended to get up, walk around, and spend time looking up from your device (2020).
Finally, and I believe most importantly, extended amounts of screen time can lead to increased risks of developing serious depression and/or anxiety. This could be because of many factors, but in my personal experience, unrestricted time spent on social media platforms has historically increased my feelings of isolation and loneliness. In the past, I would find myself comparing my physical appearance especially on social media, and this led to serious feelings of low self-esteem and motivation. I am also sure that this led into some of my issues with movement, food, and body image. Anxiety comes in as well when I would feel bombarded by notifications from various platforms (email, social media, calendar, etc.).
So now here’s the difficult part… how do we look up? The following tips and tricks below can help!
Model healthy electronic use. Especially in parents of young children, model what a health relationship with technology looks like. Is the TV on in the background during dinner? Are you using your phone in bed or while you’re driving? Be smart!
Set aside time to unplug. Choose a specific time during the day to be completely device free. And hold yourself to this goal!
Use parental controls. For parents of young children especially, be sure to protect your children from certain websites that may not be safe to view. This content might be more appropriate later in life, but there is always a certain time and place for everything.
Encourage other activities. What about playing a board game? Talking a walk to the local park? Or calling a friend? There are numerous alternatives to sitting at home and scrolling through social media… you just have to try!
Keep bedrooms screen-free. This is crucial for developing a reliable and healthy sleep schedule. Perhaps you start reading before bed or maybe even adding in a nighttime meditation. Whatever you choose, just try not to keep your phone/device in the routine!
(Mosley, 2020)
As I mentioned earlier, it’s pretty difficult to ditch our devices all together. Truthfully, our phones and computers allow us to connect in ways that we were never able to before. It’s quite beautiful! However, without setting any limitations or boundaries, we run the risk of letting technology take over our lives. Look up every now and then because you could be missing so much! The next time you’re walking down the street or enjoying a meal, put your phone down. Spend time in the present moment. You might be surprised with what you experience! :)
Mosley, Aris. 10, October, 2020. “The Negative Effects of Screen Time for Adults and Children.” Valleywise Health, https://blog.valleywisehealth.org/negative-effect-of-screen-time-adults-children/#:~:text=Too%20much%20screen%20time%20can,to%202%20hours%20per%20day.