Is it time to disconnect and take a break?
Many of us have grown increasingly close to the devices that keep us connected with others in our lives and the outside world. Now a days, it’s unusual to see someone without a device in their hand in a social situation. Whether it’s catching the latest tweet, snapping that perfect picture of your dish for Instagram, seeing what your friends are doing on Snapchat, or checking for updates on your favorite video game or sport, most of us are continuously connected. Even more so now that many of us are working from home and our only connection with other people is through a computer screen. We may be sitting at our desks for 8+ hours a day, then to relax we go lay on the couch and scroll Facebook. Does this sound familiar?
Growing up in a digital world is a normal thing now. Common Sense Media, a non-profit organization completed a research study in 2019 on media use in tweens and teens in the United States. The research showed that 8- to 12-year old’s are using screens for entertainment for an average of 4 hours, 44 minutes a day and 13- to 18-year old’s are using screens for an average of 7 hours and 22 minutes each day. These numbers do not include using screens for school work.
Over the last year, there have been a lot more conversations around the connection people have with their devices. It begs the question – when is it time to unplug? How do I know what’s a healthy amount of use or when it is becoming too much? Be mindful of your use. Try to track how many hours of your day is spent being connected to a device. Many devices now offer feedback and information on how much screen time you are using. If the number is surprising to you, you may need to limit it.
Do you notice that you are using your screen to boost your mood? Is your screen time interfering with your relationships? If you would rather be on your phone or continuously on your phone when you are around others, you are not getting the social and physical connection or benefit from those interactions. It may cause annoyance to those around you, when they are talking to you and continuously getting back “huh’s” and “hmms.” It also may cause you to miss out on building relationships, and fostering connections with those physically present.
If you notice that you cannot leave an area without your phone or when you put it down you immediately have the urge to pick it back up to refresh, it may be time to think about a digital disconnect, even for just a short period of time to start. You are strong enough to walk away from your device, and you may find there is a lot going on in your immediate space.
Tips to reduce screen time
- Unplug: Choose a set time for yourself and/or your family where no devices are allowed. This opens up communication and allows us to feel a physical connection with others and our surroundings.
- Model Healthy Screen Time: When we are sitting around most of the evening on our phones or video games and our children/spouse see this, they will want to engage in this behavior as well. Remember, children are smaller examples of those who they are surrounded by. Don’t be surprised when they want to sit on a device all evening if you are doing the same.
- Parental Controls: If you are a parent to a tween or teen, it is your responsibility to set the limit on screen time. Have an open conversation with your child on why screen time is controlled.
- Find entertainment in other areas of life: It is amazing how much we live our lives through technology. We are watching life happen through our phone screens, taking pictures and video recordings of what we are doing. Take time to be present in the moment that is happening. Your memory is made to retain events and you don’t always need a picture or video. Are you missing really being present in the moment by trying to line up the perfect shot or get the best angle?
- Set a goal for yourself if you are trying to reduce screen time: Don’t drastically try and cut off your use, as you may struggle and fall back into the behavior you are trying to quit. Start by setting small goals that you are able to accomplish that will eventually lead you to your larger goal.
Written by: Meaghan Warner, LCSW-S