The Importance of Building Healthy Technology Practices in Today’s Digital Age
BY By Anna Claire Howard
Digital content and technology are rooted in our daily routines. We wake up to programmed alarms on our phones, check in on the news of the day via apps or social media, watch TV or listen to music while getting ready, use navigation screens in our vehicles, spend hours staring at computer screens at work, check in with our loved ones via texts and social media and unwind with mindless scrolling and TV time at the end of our busy day. We move from screen to screen, blue light to blue light, never really thinking about the toll technology can take on our mind and body. That’s why it’s essential that we understand and develop healthy digital habits — to balance screen time and real life effectively while avoiding brain rot, aka the fogginess experienced after consuming online and/or digital content. Prolonged exposure to low-quality digital content (mindless scrolling) doesn’t just make you feel temporarily sluggish; it can have more serious, long-term effects like a reduced attention span, mental fatigue, decreased memory retention and even increased anxiety or stress. Children, teenagers and young adults are particularly susceptible. This isn’t to say all digital media is bad or that you should stop consuming online content altogether, but there are some healthy practices you can put in place to reduce the chances of fatigue and maintain your cognitive health. • Be intentional about who you follow and what you consume online. Avoid sources known for negativity, misinformation and clickbait. Clean up
your following list every couple of months. Follow accounts that provide meaningful, educational, uplifting content in addition to entertainment and news. • Take a break every once in a while. Try the 20-20- 20 rule. For every 20 minutes of screen time, take a 20-second break to look at something 20 feet away. This reduces mental fatigue and improves overall focus. • Set screen time limits. This is helpful both as a user and as a guardian overseeing the safety of a minor’s online content consumption. Let your phone be your partner in digital wellbeing by letting it set boundaries for you. • Prioritize high-quality sleep. Staring at a screen, especially before bed, has been proven to disrupt sleep patterns, resulting in prolonged fatigue during waking hours. Try reading before bed, stretching or doing some simple yoga poses instead of scrolling. • Participate in screen-free activities that stimulate your mind and your body. Hobbies, exercise, visiting with friends … these all give your brain things to focus on that do not involve a screen. Connecting with your local Alpha Phi alumnae community is a great way to tune into in-person interactions and pause screen time! However you decide to do it, taking an occasional break from your screen will always be beneficial.
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