How to Manage Your Screen Time

Managing your screen time usage can be a tricky thing to grasp in college. We’re all so used to having our devices with us at all times. For example, utilizing screens during class, like taking notes or texting, or even at the dinner table, we don’t fully interact with one another due to screen distractions. Nicole Rivera, Professor of Psychology at North Central College, explains, “If we have our devices with us, even if we are not actively using it, we see that it's distracting us and it's pulling our attention away from a task.” As a college student, I tend to struggle with making sure to put my phone down when working on homework. I am always tempted to pick it up, so sometimes I will set a 30-minute timer and work for 30 minutes and then take a short break. This helps me focus on one thing for the time I set, and then I can take a break and move on to the next task or assignment seamlessly.

Now we will explore some more tips to help limit your screen distractions. According to Maureen Salamon at Harvard Health Publishing, it is helpful to cut back on screen time because the more we scroll, the more we feel we need to keep scrolling.

Here are a few more ways that she suggests we limit our screen distractions to give our body and brain a little break:

• Keep your phone off your nightstand or out of reach when you’re sleeping or unwinding for the night

• Put your phone away when you’re socializing with others, for example, in your bag or pocket

• Place your phone away from you when you’re working on homework or another task where you need to focus

• Turn off notifications so that you can be fully present in the moment or complete a task without distractions

• Focus on other things, which may include volunteering, reading, crafting, or socializing with a friend or family member

Now moving on from talking about how to manage screen time, let’s discuss how we can relax if we’re feeling overwhelmed or stressed.  

How to Relax (Without Screens) When You’re Feeling Mentally Overwhelmed

Trying to unwind when you’re feeling stressed can sometimes be hard, especially when you’re in a new environment like college. Samantha Boardman, a clinical instructor in psychiatry, states that, “When feeling overwhelmed, the best thing you can do is exactly the opposite of what you feel like doing. Pulling into your shell, and taking on unchallenging, low-effort activities may appeal to our instinct for self-protection, but don’t sustainably revitalize us.” This can be really helpful to think about when you’re stressed. For example, if you feel like isolating, detach from your screens and maybe try talking with a friend, or do something for someone else. Even just thinking about what you have already done and how accomplished that makes you feel can help reduce some of the stress you may be feeling.

Taking small screenless breaks throughout your day might also help if you’re struggling to manage your stress. Musni illustrates that, “When we’re feeling really overwhelmed, it’s hard to think clearly… It’s okay to pause and step back and take a moment to breathe and maybe even intentionally doing deep breath work so that you can feel more grounded again.” Musni also then goes on to say that we might need to consider how we take the big and overwhelming things in our lives and break them up into smaller and more digestible pieces. Feeling stressed can affect us in so many ways. Sometimes we need to acknowledge that we need a small break from our screens and that it is okay to take breaks because that will benefit us so much in the long run. 

Stress can take a huge toll on your sleep quality. Winding down before bed makes a huge impact on your sleep. Researchers from the Headspace Editorial Team find that, “By practicing the same calming actions each evening, you create powerful associations between those activities and sleeping better. This behavioral cueing helps lower body temperature, slow racing thoughts, and promote relaxation.” Completing the same relaxation techniques each night can help you feel less overwhelmed and improve your sleep as well.

Now you might be asking, “Well, what are some screen-free relaxation techniques that I can implement into my busy college lifestyle?” Well, let's see! According to author Emilina Lomas at Oura, she displays ways to wind down before bed. Some of these include:

• Reading a book

• Drinking tea

• Going for a walk

• Adjusting the lights

• Practicing breathing or visualization exercises

• Meditating

• Taking a warm shower

• Stretching

• Journaling or drawing

• Listening to music, a podcast, or an audiobook

• Doing your skincare

Let’s take a final look at how creating a balanced approach to screen time can truly benefit you.

Creating a Balance That Benefits You

We live in such a technology-filled world today, so balancing the effects of screen time can be very challenging but also crucial for a student's mental health. Let’s recap some ways that you can be screen-free while balancing your screen time and mental health:

• Spending time outside

• Getting quality sleep

• Participating in physical activity or stretching

• Setting a screen time limit

• Meeting up and talking with friends or family

• Reading or journaling

Remember, it’s okay to put your phone away sometimes and do things for yourself. This helps you unwind and check in on yourself and your mental health. Try implementing some of these techniques into your daily life to improve your screen time usage and overall mental well-being.