Health Beat: Simple Strategies for a Healthier Digital Life
By Mark McNease
We just got back from another wonderful cruise. It once again gave me time to reflect, and to decide which things I wanted weeded from my life (I call it ‘deadheading,’ a gardening term) and which things I wanted to keep – in a healthier way.
Cutting back on what passes for news these days is a big one: it’s a constant bombardment of clickbait, panic or, depending on your political persuasion, triumphalist delusion. So I’ve turned that volume way down and limited my information sources.
Another thing I’ve been doing long before the last election was to limit my phone time, which today has almost nothing to do with using my smartphone as a telephone. It’s all about those apps (‘bout those app, ‘bout those apps). Chirping and pinging and vibrating. Tracking my calories and my steps and my sleep apnea and my weight loss and, of course, doom scrolling to see how much closer we are to the end of the world as we know it.
But there are solution! One I’ve practiced for years is leaving my phone in the kitchen at night. It does NOT go into the bedroom with me. I also do my best not to look at it first thing in the morning. I’ve even attempted to leave it off until, say, 8:00 am. Considering I’m up at 5:00 am most mornings, this is a pretty good trick.
Keep reading for more suggestions on how we can lower the digital noise in our lives and take better care of our mental and emotional health.
Set Clear Goals
Start by determining how much time you want to reduce your screen exposure. Set specific, achievable goals—like cutting down your social media usage to 30 minutes a day or limiting recreational screen time in the evening.
Create Technology-Free Zones (the bedroom – especially at night!)
Designate certain areas in your home as technology-free zones—such as the dining room or bedrooms. Consider having meals without screens and creating a peaceful, distraction-free environment in your bedroom for better sleep. NOTE: We never use our phones at the kitchen table where we eat. There are only two of us. A bigger challenge is not using them when we’re eating out, and hoping everyone with us does the same.
How many times have you been in a restaurant and seen entire families using their phones, no conversation, just glowing screens?
Establish a Routine
Structure your day to include regular breaks from screens. Allocate specific times for checking emails or social media (8:00 am? 10:00 am?) rather than allowing it to occur throughout the day. You can also plan activities that don’t involve screens, like reading, housework, or spending time outdoors, to fill your time productively.
Turn Off Notifications (this is a big one! The pings can drive you mad)
Constant notifications can pull you back into the digital world. Turn off non-essential alerts and app notifications to minimize distractions. This way, you won’t feel compelled to check your phone every time it buzzes or pings.
Use Screen Time Management Tools (not my thing, since it’s just another tracker, but it may work for some)
Many smartphones have built-in features or apps available that help track and manage your screen time. Utilize these tools to set limits for specific apps and monitor your daily usage. By being aware of how much time you spend, you can make informed decisions about your digital habits.
Find Alternative Activities
Seek out fulfilling activities that do not involve screens. Consider hobbies like painting, gardening, cooking, or exercising. Engaging in these alternatives can foster a sense of accomplishment and joy without the constant pull of technology.
Go Analog
Embrace traditional methods for information gathering and creativity. Opt for reading physical books instead of e-books, or write in a journal rather than typing on a device. Using analog tools can significantly reduce your screen engagement while providing a refreshing break.
Practice Mindfulness
Incorporate mindfulness practices into your daily routine. Activities like meditation or deep breathing exercises can help you become more aware of your screen habits and their impact on your well-being. Mindfulness can improve focus and reduce the impulsive desire to reach for your device.
Health Beat is a feature at LGBTSr offering suggestions and information on living a healthier life.