Swipe Less, Engage More: Navigating Digital Wellness

In today's fast-paced digital age, our devices are essential for accessing information, completing schoolwork, and even working. They also play a crucial role in keeping us connected with friends, especailly those we miss during the summer. Apps like TikTok, Instagram, Netflix and various games provide entertainment, and serve as our go-to for passing time, staying connected, and getting quick answers. 

While completely disconnecting may not be realistic for many of us, we can try to foster healthier habits to improve our digital wellness.

Wellness Wins: Benefits to Decreasing Device Use

  • Boost your mood: Reducing device use can reduce stress and anxiety, promoting emotional well-being.

  • Increase mindfulness: Limiting device-use can help you be more present in the moment.

  • Improve Sleep: Minimizing exposure to the blue light emitted from devices can help regulate circadian rhythms and support better sleep patterns.

  • Enhance physical wellness: Less screen time reduces eye strain, improves posture, and encourages physical activity. 

  • Foster Creativity and Productivity: Freeing up time from devices allows for more creativity, and boosts productivity. 

  • Build More Meaningful Relationships: It's easier to build more meaningful in-person connections with others when you're fully present and engaged, which leads to deeper and more fulfilling relationships. 

Beyond the Screen: Alternatives to Device Use

  • Play with your pets! Time with pets not only makes them happier, but it can be good for you too.

  • Read a book! Go visit your local library, sit in the park, or cozy up at home with a good book.

  • Play board games and card games! Engage in some competition with your friends and family.

  • Practice, or learn a new hobby! Embrace new or forgotten passions like playing an instrument, painting, knitting or even skateboarding.

  • Touch grass, literally! Going outside is a great way to get vitamin D and some fresh air. Moving your body while outside, also known as ‘green exercise’ is also linked to improved mental health.

  • Move your body! Go for a walk, play some sports, take a dance class, and get your body moving!

  • Connect with people in person! Try to connect with the people you have around, or make some new friends. You can also opt for calling a friend on the phone rather than texting them. 

Mindful Moderation: Setting Limits

  • Take regular pauses from your devices throughout the day, and spending more time doing offline activities can be a good habit.

  • It’s also important to check in with yourself to see if you could use some time away from social media, or your devices. 

    • Try practicing digital mindfulness, by asking yourself why you are reaching for your phone, and if you can satisfy that need in another way. For example, if you’re looking to pass the time, could you do something productive, or a hobby instead?

  • Adjust your phone’s notifications. Sometimes it can feel like you always have to be available to others when you have a lot of social media notifications coming through, so turning off notifications to specific non-essential apps can help. 

  • Try not to use your devices while eating meals, or doing other activities, it can help increase being present

  • Plan an ‘offline hour’, which is an hour a day where you unplug from your devices

 

Remember, devices are valuable tools in our lives. Finding a balance between online and offline activities fosters a healthier relationships with not only technology, but with peers, and yourself. Prioritize real-life connections, and personal well-being. By swiping less, you can authentically engage more with the world around you. 

 –Aaliyah Stewart, SHW Summer Research Assistant