Fall Digital Detox

BeWell’s Holistic Approach to health addresses many areas of life. These include smart
food choices, appropriate physical activity, environmental safety, social connections, and
choosing nurturing materials to consume mentally. 

This list would not be complete without addressing the digital world we live in. Do you
continue to be captivated by your devices even when they aren’t needed for work or school?
Have smartphones, computers, and other digital devices become your regular form of leisure and
relaxation?

It’s pretty clear that prolonged screen time can lead to poor sleep habits, negative
emotional well-being, poor concentration, and changes in brain chemistry. This is especially true
for the younger generations.

Let’s talk about how to use devices more mindfully, so that you can experience the
benefits of technology without damaging your health.
 
Set Boundaries: First note how much of the time each day you spend on your devices. You can use an app to track this. Then decide how much of your day you want to spend engaged in this way. It’s totally up to you. The point of this exercise is for you to engage in digital devices mindfully, rather than slipping into unconscious patterns of use.

Create an appointment block 3-4 times/day to check your phone/computer/ipad. Lets say: an
hour after awakening, mid-day, and after dinner. Resist doing so at other times.  Decide when to
check social media and for how long and stick to your commitment to yourself. Remember, those
minutes and hours spent on social media are forever lost to you and you might value using that
time in other ways.

Talk to your friends and family about texting etiquette. Texting is disruptive and best used for
urgent matters. Ask them to use it sparingly. Most things can be said in an email and can wait a few
hours for when you regularly check your phone or computer.

Setting these boundaries will allow you to pay more attention to all areas of your life, whether its
work, home, family or friends. Quieting your devices allows your brain to relax and for you to
settle into the moments of your life more fully.

Creating more device-free time can open up so many gifts. Look for activities that don’t involve
screen time. You’ll soon discover or rediscover new interests and passions. Cook, journal, paint,
walk in nature, and learn how to communicate with others. Put your phone down and experience
greater fulfillment and connection! 

 
Set a Focus Mode: “Context switching” refers to the frequent checking of devices, drawing ones attention from the task at hand. This activity results in lack of focus, inefficiency and mental exhaustion. For example, every time you glance at your phone to check for a message causes you to lose anywhere from 11 to a full 30 minutes before you can refocus and get back to engaging fully in your task, whether that’s studying, solving a real life problem or reading. You check your phone every few minutes and you can see how this will prevent you from diving deep into a topic
thoroughly enough to analyze the material or to learn it.

Students especially cannot afford to be checking their phones every few minutes. Set a
focus mode on your devices. These settings mute notifications from selected apps for a specified
period during the day.  Set the Focus Mode and put your phone away.
 
Morning and Bedtime Routine: Establish a balanced morning and evening routine that focuses on your well-being.  Avoid screens for at least an hour after waking up, to improve mental clarity and focus for the entire day.  Prioritize winding down without screen time at least two hours before bed.

This will help you if you have trouble falling asleep. Instead, read a book, listen to soothing
music, do a puzzle, practice relaxation techniques such as guided imagery, or reflect on the day’s
events. If you do need to use a screen right up to bedtime, using blue-light filtering glasses will
help.

Establish regular device-free periods daily to promote a healthier balance with technology and
enhance overall well-being. Be smart and enjoy the benefits of both! 
 

Gabrielle Pettit

The Pennsylvania State University

Nutritional Sciences