7 Steps for More Screen-Freedom
So who’s watched The Social Dilemma documentary?! If you haven’t yet I highly recommend it. So I’m fully aware, and I’m sure you are too, of the harm and negative impacts of constant social media use. And it is that for most people, constant. Constant stimulation, information, hearing everyone’s opinions on EVERYTHING. Of course, there’s also a lot of positives of being able to connect virtually. I feel like I’ve been exposed to a lot over the years which opens up avenues for learning. Plus we stay connected with friends regardless of where they live, of course. I remember going onto Facebook when my sister was studying abroad in Italy and it was a way to see into her life there and what she was doing. We’re all pulled in by the positives.
Although we’ve been aware of these issues, like most good docs, The Social Dilemma really opens you up to just HOW vulnerable we are in giving so much of our information and time away on those platforms. Their entire strategy is to keep you scrolling as much as possible. Those working at Facebook/Instagram do not care how “mindful” you are or what you’re missing out on in real life. It is addicting, not because there’s something “wrong” with YOU but because it’s designed that way. I’ve heard a stat several times now that the average person will spend 11 years on screens (TV, phones, computers). 11 YEARS!!! Imagine how that number might change for children growing up with it now.
Not only does it take time away from our lives but what we’re exposed to can actually be detrimental to our self esteem, even our values. The filters, the poses, “perfect” looking bodies and lives, ah and then the people trying to not look perfect even though it’s also posed. Influencers pushing products and diets that they don’t really understand (literally 1/2 my career is combatting these ideas and claims), and complex social issues distilled down into a meme.
So how many times have you thought “I’m deleting my Facebook/Instagram/Twitter? Or you set the “time limits” for social apps thinking you’ll actually comply and don’t (I’ve been there). If you feel fired up talking about social media and you don’t want to waste life away scrolling, get serious about boundaries. Let’s really make some reasonable action steps towards less social media time or screen time in general. Like anything, you can’t make changes unless you’re first AWARE.
While I struggle with this as well, this ‘dilemma’ has always been important to me and there’s a few things I’ve found to be helpful:
Consider deleting the apps off your phone and only using the browser, in addition DO NOT let your phone remember the password, sign in new EVERY time. This was a game changer for me! There are still times when I will download the app since the browser is limited with what you can do and I have a business BUT I’d rather go through the trouble of downloading it as needed than have constant access. Remember the days of waiting to dial in for the internet? You can do this.
Set serious goals on when in the day you could check social media. Make it intentional when you log in.
Turn. Off. Notifications. You do not need more push notifications urging you to check your phone. Decide to check in on the time YOU decide. Notifications are designed to keep you endlessly scrolling and checking.
Try a social media “cleanse” (the only cleanse I would support!). Unfollow or mute those pushing messages that aren’t serving you (diet culture, disordered eating or fitness tips, constant full body photos, MLMs, anything tempting you to buy stuff you don’t need....)
Know WHY you are there. Again, it’s not all bad, but make sure what you’re putting out in the world and what you’re exposed to aligns with your values. What does social media do for you personally? Why/what do you post?
Avoid feeling like you have to update everyone on every move you make- find how you can spend LESS time on there.
If possible, keep your phone out of the bedroom. At the very least, away from the bed. Use a regular alarm clock. This again was a game changer for me. Your bedroom should be like a sanctuary and should promote sleep. Not only can scrolling before bed be a waste of time and keep you from getting good rest, but you could be making more time for routines and rituals that really make you feel GOOD. Reading, meditation, stretching, enjoying some tea….anything that allows you to let go of the day and unwind before bed.
I genuinely hope you find these tips helpful and that you get serious about implementing some of these. Check out the film if you can - it can be an extra motivator!
Thanks for reading. Be well,
Rachel