As summer comes upon us, the days begin to feel longer, warmer, and full of life. But instead of noticing the world unfolding around us, we stay glued to our devices, trading the sunlight for a glow of a screen. Screens, scrolling, buzzing, ringing, and constantly checking the newest notification have become the new norm of life. A pocket-sized device shapes the way we live. But what if this summer, you took the initiative to unplug, disconnect, and connect with the world around you?
That hold your phone has over you has a name. The word “doomscrolling” meaning excessive and compulsive consumption of negative or distressing news, social media, or short-form online material. The term gained traction during the COVID-19 pandemic but has maintained its popularity amongst users. People have become accustomed to reading the most recent headlines, catching up with the newest gossip, and subconsciously scrolling for hours without even realizing it. All it takes is one click. One click that can lead to multiple hours of consumption. And while scrolling may seem harmless at first, it can take a toll on you both mentally and physically.
Doomscrolling can cause physical effects on the body including but not limited to headaches, muscle tension, neck pain, shoulder pain, low appetite, and difficulty sleeping. The constant stream of negative news blasted on social media reduces hopeful feelings, increases stress, and acts as a trigger for many. What often begins as a search for answers can easily become stressful and unproductive. This raises the real question: Is this the cost of having constant connection? We’re losing time, elevating our emotions, and subjecting ourselves to physical strain without even realizing it.
Recognizing these negative impacts screentime has on your life matters more than ever before. Becoming aware of these patterns and behaviors is the first step toward making healthier decisions online. One effective way to mitigate these effects is by participating in a digital detox- an intentional break that helps you step away from your device and regain control. Ask yourself: what moments, experiences, and connections are you missing out on due to your screentime? If you realize that your device is having negative effects on your life, it may be time to unplug. A digital detox may sound daunting for some, but it doesn’t have to be. There are simple steps you can take to begin a digital detox:
- Set time constraints on your devices for daily screen time
- Keep your phone off your nightstand
- Turn off non-essential notifications
- Don’t bring your phone to the dinner table
- Dedicate one day a week to minimizing technology use
Stepping back from your devices helps bring back focus on the world around you. Suddenly, you can finally enjoy the long, sun-soaked summer days, and they feel vibrant again. You can finally start your summer tasks you’ve been putting off: the yardwork you’ve wanted to finish, the garden that needs weeding, or that pool day you’ve been waiting for. When you unplug for even a short period, you reclaim the time you didn’t even realize you were giving away. Maybe you start small, maybe you go all in. Whether it’s a few minutes or a few hours, any reduction in screentime can make positive changes to your life.
As you unplug this summer, create goals that will benefit you and your well-being. Take the opportunity to connect with the people around you, build a community, meet new people, and just enjoy life as it is. Whatever it may be, take the challenge to disconnect from your devices and connect with the people surrounding you this summer.