Don’t Get Stuck Doom Scrolling

Technology and screens have become permanent fixtures in our everyday lives. From computer terminals to cell phones, smart watches to fitness trackers, we see and use screens throughout the day. Even new vehicles come with large screens. In short, screens are everywhere.

Because of their prevalence, we don’t always consider our relationship with screens and the impact it has on our lives. When you have a spare moment between meetings, do you reach for your phone and scroll through emails, texts, and social media? Do you find yourself looking at your phone without thinking and losing your train of thought? Once you’re settled into the couch to relax, do you mindlessly “doom scroll” and dissassociate with the real world?

If any of these scenarios resonate with you, you are not alone. Our exposure to screens has exponentially increased in the past twenty years, and we don’t always have the knowledge or tools to manage our exposure. Just like with anything in our lives, balance is key. While the prevalence of screens is incredibly high, being mindful and aware of your time looking at a screen will help to discover the right balance that works for you.

Here are a few tips to help with your awareness of your screen time:

• Take regular breaks from screens.

• Apply the 20-20-20 method. Every 20 minutes, look away from the screen to something at least 20 feet away for 20 seconds to help your eyes relax.

• Set a reminder to get up and move every 60 minutes. You don’t need to take a long walk or run, simply stand up and move your body around. A few twists and gentle rocking or shaking can boost your energy. Consider incorporating stretches for your shoulders, back, and neck if working on a screen for extended periods.

• Monitor your exposure.

• Use technology to your advantage and be aware of your screen usage.

• If your screen exposure is high, consider using timers or apps to limit the amount of time on social media or scrolling through the news.

• Be intentional with your screen use.

• Screen time differs depending on the application. Instead of “doom scrolling” or comparing yourself to others on social media, look for educational, brain-stimulating content that allows creativity and connects you with others.