Give your mind some love by reducing your screen-time

         I know most of you are probably tired of the lectures—usually given by older generations—about turning off that darn phone or video game and opening a book. Well, I’m here to tell you why you should actually consider that advice. I know, I can sense the disinterest and eye-rolls already, but just give me a chance. I’ll only take a few minutes of your time.  

Photo courtesy of Photo Editor Kate Rodgers

Students working at their laptops in the Union,.

         First, I want to say I wouldn’t tell you to do something I haven’t actually tried doing myself, so this comes from a genuine place as I’ve felt the positives of this little change—and I would love if you did, too. 

         I simply began by bringing more awareness to how being on my phone was making me feel. Originally, I would sit and mindlessly scroll and realize hours had gone by. I noticed afterwards I always felt sort of drained and disconnected when I spent a load of time doing nothing at all. Sure, scrolling through TikTok can be entertaining, but it can also consume you, your time and your energy if you let it.

         I recently learned that spending just four hours a day on screen-time, if you live until 80, means you spent 13 years of your life watching a screen—that’s crazy, right? Now, considering that the average American spends over seven hours a day looking at a screen, this number equates to more like 20 years. Of course, some of this time is necessary to do schoolwork and connect with family and friends, but imagine how much of this time can be cut down by opting for other ways to entertain ourselves through the day, rather than mindless scrolling.

         New research has shown links between excessive screen time and negative mental health effects. Julia Aspen, in her article for PhillyVoice, notes that adolescents who spend more than seven hours a day on screens are twice as likely to be diagnosed with anxiety or depression. Furthermore, people who spend four hours each day in front of a screen may experience lower psychological well-being than those who use screens for only an hour. 

         In another article from Healthline, Beth Ann Mayer reveals that a 2017 study found that adults who watched TV or used a computer for more than six hours per day were more likely to experience moderate to severe depression. Dr. Gail Saltz corroborates this stating that “the constant connectivity may actually be making us feel disconnected.” 

         Of course, mental health has many more factors than screen-time, and clinical anxiety and depression require proper treatment, but generally I still feel reducing screen-time is one small step we can take to improve our well-being.

         So, now that you’ve got this extra time on your hands, what should you do? One suggestion I have (you probably guessed it): pick up a book! It’s entertainment that comes with so many positive effects. Reading quite literally strengthens your brain. 

         Rebecca Joy Stanborough explains that researchers have used MRI scans to confirm reading involves a complex network of circuits and signals in the brain. As your reading ability matures, those networks get stronger and more sophisticated. This comes with benefits such as increase in memory, clarity, analytical skills and focus. On top of that, reading has the ability to lower stress levels. Stanborough notes a study which found that just 30 minutes of reading lowered blood pressure, heart rate and feelings of psychological distress just as effectively as yoga and humor. Similarly, Abigail Fan reports in her article for MentalFloss that a UK study found reading a book or newspaper for only six minutes lowered peoples stress levels by 68%.

         I know it may not seem interesting, but don’t knock it till you try it. I went from hardly reading for years to reading six books within a couple months, and I love it. With all this said, give your mind some love and maybe make it a little challenge for yourself—set a target amount of time to put down the phone and open a book. Hitting that target on a regular basis will feel great. Mindless scrolling is just a habit, but luckily habits can be broken.