University Counseling Services

Division of Student Affairs

Survivor Support ServicesRams in Recovery

Managing Social Media/Digital Self-Care

Below are tips for keeping screen use in-check. It is normal to want to seek additional information and feel connected online in times of socio-political distress. However, research suggests that excessive screen time can lead to procrastination, increase stress, feeling more powerless, and may negatively affect our moods and life satisfaction. By contrast, less time on screens and more time on more healthy behaviors may have multiple positive effects on well-being.

Screen Time Tips:

  • Limit social media to 30 min/day. Research suggests that reducing social media use may improve mood and life satisfaction.
  • Practice mindful screen use. Try to use your phone as a tool (search for necessary information, phone calls, texts, directions, etc.) vs a mindless activity to “relax”. 
  • Choose helpful content. Limit time on harsh or troubling content (e.g., news, angry or mean posts, etc.). Unfollow and mute accounts as needed.
  • Breathe. We can't control how people behave online, but we can control how we respond to them.
  • Keep bedtime screen-free. Stop screen use at least 30-60 min prior to bedtime and turn notifications off. If you need to use it as an alarm, set it across the room from you.
  • Check in with yourself. Regularly ask yourself if your screen activities are necessary and if they are moving you toward or away from the things that matter most to you (e.g., values and goals, school work, sleep, social connection, time outside, etc.).
  • Explore screen-free alternatives. Explore screen-free spaces and activities that can help you feel grounded off-screen (e.g., books, magazines, photo albums, nature, drawing, painting, writing, connecting with friends).
  • Check your sources. Be mindful of where you source your content from. With more advanced technology, it is becoming more difficult to decipher the reliability of content.
  • Get involved. Becoming an agent of change helps you take back control.

 

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