By Ashlynn Larsen
“Be sensitive to your momentary reactions because they are clues about who you are, how you work, what you need. You may not want to shut off your device, but you can be your own disciplinarian regarding your health. If this site is sinking your soul, then switch to another. Teach yourself to take care of yourself. Do what you can to help technology help you and other people”
At 10:30 p.m. Monday night, I was done with social media. The delete account button was right there, and I was just seconds away from cutting ties with my digital reality. But at 10:31 FOMO arrived, and by 10:40 I was back to my mindless scrolling, and I am set to repeat this cycle three more times this month until something changes.
In an era where nearly 60% of the global population engages with various social media platforms, and over 94% of teenagers in developed countries maintain a presence on these platforms, the impact of social media on overall well-being is a topic of increasing concern (Nesi et al., 2018). The correlation between social media use and lower reported overall well-being, especially among youth, prompts exploration. As we navigate this oversaturated digital landscape, it becomes essential to explore strategies for maintaining a positive and healthy mindset in the face of continuous connectivity and information overload. Now, many may say that the greatest solution of all is to just delete your accounts, and though effective, not everyone desires or is capable of readily deleting their online presence when discussing the challenges of the digital realm. Moreover, it's essential to acknowledge the many benefits and necessities that come with maintaining an online profile and that making complete avoidance is often impractical. It's ironic how, as I was contemplating an "off the social grid" journey, a professor in one of my classes emphasized the importance of creating a LinkedIn account. Similarly, a friend of mine attempting to sell her housing contract was advised that Facebook was the optimal platform for such endeavors. Undeniably, social media has become deeply ingrained in our lives, making its presence often inescapable. Faced with this reality, the question becomes: how can we transform our digital landscape into a positive and enriching space? Instead of fixating on the permanence of social media, a more constructive approach involves actively seeking ways to find balance and foster tranquility within the vast expanse of the digital world. This shift in perspective allows us to navigate the online realm intentionally, making choices that contribute to a positive and fulfilling digital experience, even amidst the complexities of our interconnected lives.
Intentional Consumption:
In an exploration article written by journalist Lean Dismukes (2019) on the impact of media on our lives, psychiatrist and professor Dr. Carrie Barron explains, "We are what we consume. Just as what we eat impacts well-being, our digital diet influences what we think, feel, do, and say in the moment or over the long haul." This statement highlights the necessity for us to take an active role in shaping our digital experiences. Like our dietary choices, we have the agency to curate our digital diet intentionally. This intentional consumption involves being mindful of the content we engage with and understanding the impact it has on our mental and emotional states. Just as we choose nutritious foods for our bodies, we can choose content that nourishes our minds. Examples of this include engaging with material that aligns with our personal interests and passions. This could involve following accounts that share uplifting content, exploring topics that inspire us, and creating a positive online environment. By actively seeking out content that resonates with us, we contribute to the creation of a digital space that reflects and enhances our personal well-being. Much like we have control over our everyday social circles, we also have control over our online circles. If the media is destined to play a significant role in our lives, transforming it into a safe space becomes paramount. This means consciously choosing the voices and content that populate our feeds, ensuring that our digital interactions contribute positively to our mental health and overall satisfaction. Our online experience is not a passive phenomenon but rather a space where we exercise considerable control. By approaching our online presence with intentionality, actively choosing what we consume, and curating a positive online circle, we can transform the digital landscape into a space that enhances, rather than detracts from, our lives.
Limiting Screen Time:
Mindful media consumption can also look like limiting your screen time. In my own social circle, the adoption of screen time limitation strategies varies widely, showcasing the flexibility of approaches. Some utilize Apple's screen time feature, allowing family members to set locks on specific apps, thus aiding in the regulation of overconsumption and mindless scrolling. Others take a more stringent approach by uninstalling apps, requiring a deliberate re-login process through a browser. These tactics introduce intentional barriers, promoting a conscious choice to access social media rather than falling into immediate and habitual engagement.
The mindful management of screen time emerges as a crucial aspect of maintaining a healthy relationship with digital media. The varied strategies within social circles illustrate the adaptability of approaches, emphasizing the need for personalized solutions. By implementing intentional barriers, setting conscious limitations, and aligning with recommended health guidelines, individuals can foster a positive digital experience. The global average of screen time is around 7 hours per day (Flynn, 2023). Research suggests that a maximum of only two hours of screen time is best for our health as too much screen time can open the door to deeper problems such as anxiety, depression, and social-emotional developmental incompetence (Muppalla et al., 2023). Mindful screen time management is not a one-size-fits-all endeavor; rather, it involves personalized approaches that align with individual needs and preferences. By implementing intentional barriers, setting conscious limitations, and acknowledging recommended health guidelines, individuals can strike a balance in their digital engagement. In a world where excessive screen time is increasingly prevalent, adopting mindful approaches becomes crucial in preserving our mental and emotional well-being.
Impactful Social Connections:
Through the noise of all the ads, loud opinions, and editing, we often forget the core reason social media was created. It's essential to recalibrate our perspective by revisiting the why of all of this. Facebook, as a notable example, outlines their mission statement as "Giving people the power to build community and bring the world closer together." This mission shines a light on the intrinsic potential of social media to foster connections, bridge distances, and create a sense of unity among individuals regardless of geographic locations. However, the media only has this power if it actively engages in its central purpose. Social media provides a unique platform for individuals to uplift and support one another. By intentionally seeking opportunities to uplift others, individuals not only strengthen the social world but also engage in a mood-boosting activity that benefits their own mental health (Espinosa et al., 2022). When we intentionally seek and share uplifting content, we contribute to the creation of a more positive and supportive digital environment, and in turn, we become a more positive and happy individual.
I might not yet be ready to back away completely from my online existence, but I can rewrite my experience. We all can reach a more meaningful digital experience as we consider the various ideas that have been addressed, such as purposeful screen time management, positive interaction, or conscious content consumption. As technology permeates every aspect of our lives, let's navigate the digital world with resilience, mindfulness, and a dedication to building a positive relationship with it.
“One of the most important things you can do on this earth is to let people know they are not alone”
References
Dismukes, L. (2019, April 8). We are what we consume. Do you have a balanced social media diet? UT News. https://news.utexas.edu/2019/04/04/we-are-what-we-consume-do-you-have-a-balanced-social-media-diet/#:~:text=Carrie%20Barron%3A%20We%20are%20what,or%20over%20the%20long%20haul.
Espinosa, J. C., Rubio, C. A., & Hinestroza, M. P. G. (2022). Helping others helps me: Prosocial behavior and satisfaction with life during the COVID-19 pandemic. Frontiers in Psychology, 13. https://doi.org/10.3389/fpsyg.2022.762445
Flynn, J. (2023, June 29). 18 Average Screen time statistics [2023]: How much screen time is too much? Zippia. https://www.zippia.com/advice/average-screen-time-statistics/#:~:text=The%20average%20American%20spends%207,of%20screen%20time%20per%20day
Muppalla, S. K., Vuppalapati, S., Pulliahgaru, A. R., & Sreenivasulu, H. (2023). Effects of Excessive screen time on Child Development: An Updated review and Strategies for Management. Cureus. https://doi.org/10.7759/cureus.40608
Nesi, J., Choukas‐Bradley, S., & Prinstein, M. J. (2018). Transformation of adolescent peer relations in the social media context: Part 1—A theoretical framework and Application to dyadic peer Relationships. Clinical Child and Family Psychology Review, 21(3), 267–294. https://doi.org/10.1007/s10567-018-0261-x